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WOD2019-05-09T00:02:34+00:00

WOD-December 14th

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Warm Up Coaches Warm Up Join us for our Annual Holiday Bash tonight 8pm until ?Who knows! Message us for location details and wear your best Red and White Attire for our Winter Wonderland theme [...]

WOD-December 12th

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Warm Up Coaches Warm Up Strength Olympic Snatches 2/1 90% WOD Open 17.3 Throwback 3 rounds of: 6 chest-to-bar pull-ups 6 Olympic/Full snatches (95/65) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 Olympic snatches (135/95) [...]

WOD-December 11th

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Warm Up Coaches Warm Up Workout of the Day: Tribute Wod “Captain Gina Dixon” 4 Rounds for Time 100 foot Plate Overhead Walking Lunges (45/35 lb) 30 Box Jumps (24/20 in) 20 Wall Ball Shots [...]

WOD-December 10th

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Warm Up Coaches Warm Up Strength Push Jerks 2/1 90% WOD A. at the 0:00: 30 Snatches for time, 135/95 B. at the 6:00: 30 Clean and Jerks for time, 135/95 C. at the 12:00: [...]

WOD-December 9th

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Warm Up Coaches Warm Up Strength Front Squats 2/1 90% Workout of the Day: 3 rounds 15 Front Squat 95/135 30 Pull up 45 Dubs 20 min cap

WOD-December 7th

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Warm Up Coaches Warm Up For time Complete in Teams of 3: 200 Front Squats (135/95) 200 Handstand Pushups 200 Box Jump Overs (24″/20″) 200 Pull-Ups

WOD-December 6th

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Warm Up Coaches Warm Up   Strength Deadlifts 2/2 90%   WOD 27-21-15-9 Deadlift Bar facing burpees
RX: 235/285

WOD-December 5th

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Warm Up Coaches Warm Up   Strength Push Press 2/1 90% Workout of the Day 12 Min AMRAP 12 Man Makers 35/55 6 Push Press 85/115

WOD-December 4th

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Warm Up Coaches Warm Up Core WOD: 6 Mins AMRAP Increasing by 2 Plank Up & Downs Superman’s Workout of the Day: Benchmark Wod: Nasty Girls V 2.0 3 Rounds for Time 50 Pistols (alternating [...]

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