WODs Archive

Thursday, 21 August 2014 19:00

WOD Fri Aug 22, 2014

3 Rounds 50 lunge steps 30 TTB 10 HSPU work on skill work with remaining time
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Wednesday, 20 August 2014 19:00

WOD Thur Aug 21, 2014

3x5 Back Squat (15 mins) 40 KB snatches Run 200m 30 Wall Balls Run 300m 20 Wall Balls Run 200m…
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Tuesday, 19 August 2014 19:00

Wed Aug 20, 2014

Open Gym 5-6:30 am 4-6:00 pm
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Monday, 18 August 2014 19:00

WOD Tue Aug 19, 2014

Games 21-15-9 complex For time:8 deadlifts 7 cleans6 snatches8 pullups7 chest-to-bar pullups6 bar muscle ups6 deadlifts5 cleans4 snatches6 pullups5 chest-to-bar pullups4…
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Sunday, 17 August 2014 19:00

WOD Mon Aug 18, 2014

5x3 Front Squat (15 mins) MetCon 1000m row 100 Double Unders 1 mile run Scale: 300 Singles plus 10 burpee…
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Friday, 15 August 2014 19:00

WOD Sat Aug 16. 2014

Team Wod:  4 rds each  (alternating rds) 10 thrusters 95/65 200m Run 10 KBS 50/35  –then-   100 Burpees (partition as…
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Thursday, 14 August 2014 19:00

WOD Fri Aug 15, 2014

Deadlift- work to heavy single  Jerk from Rack-   work to heavy single   
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Wednesday, 13 August 2014 19:00

WOD Thur Aug 14, 2014

10 min EMOM 3 Strict Weighted Pull Ups        Scale: 3 strict pull ups or 6 Ring Rows            10 rds. …
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Monday, 11 August 2014 19:00

WOD Tue Aug 12, 2014

"Baby Ava- Maternity Wod" 9-2-14 With a 20# Med Ball strapped to your waist Complete the following 9 Rds 2…
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Sunday, 10 August 2014 19:00

WOD Mon Aug 11, 2014

Strength Bench Press: 15min to  find heavy Triple MetCon 12 Amrap of Asecnding FS 135/95  & 2 MU
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Thursday, 07 August 2014 19:00

WOD Fri Aug 8, 2014

20 min EMOM Even- 5 HSPU Odd- 10 Ring Dips Strength: 7 X 2 Back Squat
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Wednesday, 06 August 2014 19:00

WOD Thur Aug 7, 2014

30 Thruster 95/65 20 Sit Ups Run 400m 20 Thruster 115/75 30 Sit Ups Run 400m 10 Thruster 135/95 40…
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Wednesday, 06 August 2014 19:00

WOD Thur Aug 7, 2014

30 Thruster 95/65 20 Sit Ups Run 400m 20 Thruster 115/75 30 Sit Ups Run 400m 10 Thruster 135/95 40…
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Tuesday, 05 August 2014 19:00

WOD Wed Aug 6, 2014

Well deserved rest day! Open gym 4-6pm
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Page 29 of 31

Hours of Operation

Mon: Regular Class @ 5:00am, 4:30pm, 6:00pm
Tues: Regular Class @ 5:00am, 4:30pm, 6:00pm
Wed: Open Gym @ 5:00-6:30am
Thur: Regular Class @ 5:00am, 4:30pm, 6:00pm
Fri: Regular Class @ 5:00am, 4:30pm
Sat: Regular Class @ 7:00am
Sun: No Class