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Month: December, 2017

Saturday wod

29 December, 2017 (21:11) | WODs | By: laurie

Partner WOD 20min AMRAP Alternate as needed 5 pull ups 5 burpees 5 kB sdlhp 53/70# 5 med ball cleans 1 push up walk down the line

Friday, Dec. 29, 2017

28 December, 2017 (20:00) | WODs | By: derek

Tabata: Dumbbell Lunges (L/R=1; 20lbs./30lbs.) Row for Calories Kettlebell Swings (35lbs./52lbs.) Dumbbell Burpee Deadlifts (20lbs./30lbs.)

Thursday, Dec. 28, 2017

28 December, 2017 (02:00) | WODs | By: derek

AMRAP 15 minutes: 10 Box Jumps (28″/36″) 15 Goblet Squats (30lbs./45lbs.) 20 GHD Sit-Ups

Wednesday, Dec. 27, 2017

27 December, 2017 (02:00) | WODs | By: derek

Weight Vest Wednesday For Time: 800m Run 80 Flutter Kicks (L=1, R=2) 1 Rope Climb 400m Run 40 Flutter Kicks (L=1, R=2) 2 Rope Climbs 200m Run 20 Flutter Kicks (L=1, R=2) 3 Rope Climbs

Tuesday, Dec. 26, 2017

26 December, 2017 (02:00) | WODs | By: derek

There will only be a 9am class today! Happy Boxing Day! Partner WOD Card Game Clubs: Step-Ups (L=1, R=2) Diamonds: Burpee Box Jumps Hearts: Push-Ups w/feet on the box Spades: Lateral Box-Overs Even reps 18″ / Odd reps 24″ Black/Red Joker: Athletes each pick an exercise and must perform 10 reps each on a 30″ […]

Monday, Dec. 25, 2017

25 December, 2017 (02:00) | WODs | By: derek

M E R R Y  C H R I S T M A S !!!!!  

Saturday wod

22 December, 2017 (22:57) | WODs | By: laurie

Partner 12 days of Christmas One person works at a time split any way you want! 1 shoulder press 55/75 2 hundred meter run 3 bear complex 4 hspu 5 burpees 6 mule kicks on Wall 7 front squats 8 box jump overs 9 Wall walks 10 pull ups 11 renegade rows 20/30# 12 cal […]

Friday, Dec. 22, 2017

22 December, 2017 (02:00) | WODs | By: derek

Strength: Bench Press: 5 x 40%, 50%, 60%, 75%, 80%, 5+ x 85% New Strength Worksheet Met-Con: 30-20-10 Dumbbell Lunge (L=1, R=2; 20lbs./30lbs.) GHD Sit-Ups Goblet Squats (20lbs./30lbs.) Back Extensions

Thursday, Dec. 21, 2017

21 December, 2017 (02:00) | WODs | By: derek

Happy Birthday Farm Boys! 12 minute and 21 second countdown: Clean & Jerk Calorie Row Athlete score is total weight moved and number of calories rowed. Athlete must perform a minimum of 7 Clean & Jerks and 47 calories on the rower.  

Wednesday, Dec. 20, 2017

20 December, 2017 (02:00) | WODs | By: derek

There will not be a 9 am today. All other classes are on as usual! Friday we will only have both classes in the morning and one at 4 and 4:30. Weight Vest Wednesday AMRAP 16 minutes 4 Ring Dips 8 Toes-to-Bar 12 Step-Ups (L=1, R=2)