WOD Category

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Partner WOD Saturday, 20 December

Dec 19, 2014Comments off13 Views

Question of the Day: Coach’s Choice Warmup: Coach’s Choice   Partner WOD: Row 2000m Other partner holds push up plank 100 Wall Ball Shots Other partner holds plate overhead 100 Sit Ups Other partner holds chin above

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WOD Friday, 19 December

Dec 18, 2014Comments off17 Views

Question of the Day: What are you doing this weekend? Warmup: 2 Sets: 10 Spiderman Push Ups 10 Empty Bar Push Press 10 Mountain Climbers 10 Kipping Swings   WOD: EMOM 5 Min: 3 Bench Press @

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WOD Thursday, 18 December

Dec 17, 2014Comments off19 Views

Question of the Day: What is your favorite thing about the holiday? Warmup: 3 Sets w/ Empty Bar: 5 RDL 5 HPC 5 Thrusters 5 Step Lunges w/ Bar on Back   WOD: Row 500m 30 Box

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WOD Wednesday, 17 December

Dec 16, 2014Comments off20 Views

Question of the Day: What is the best Christmas gift you have ever gotten? Warmup: 3 Min Hip and Ankle Mobility 2 Sets: 10 Air Squats w/ 2 second pause at bottom 10 Bandy Good Mornings 10

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WOD Tuesday, 16 December

Dec 15, 2014Comments off32 Views

Question of the Day: Do you roll the toothpaste tube or fold it? Warmup: Run or Row 400m 2 Sets: 10 Inch Worm Push Ups 10 Steps Walking Lunge w/ a twist 10 Med Ball Cleans  

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Partner WOD Saturday, 13 December and Happy...

Dec 12, 2014Comments off31 Views

Happy Birthday to our youngest brother, Scott. We hope you have an awesome day!! Question of the Day: Who has the best answers to the question of the day? Warmup: Coach’s Choice   Partner WOD: Part 1:

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WOD Friday, 12 December

Dec 11, 2014Comments off37 Views

Question of the Day: What are you doing this weekend? Warmup: 2 Sets: 10 Empty Bar Good Mornings 10 KB Swings 10 Empty Bar RDL 10 Push Ups   WOD: Deadlift 5-4-3-2-1 7 Min AMRAP: 5 Plate

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Ugly Sweater WOD Thursday, 11 December

Dec 10, 2014Comments off36 Views

Question of the Day: What is your favorite holiday movie? Warmup: Row 30 calories @ 50% (Focus on form) 3 Sets: 10 Bandy pull aparts 10 Bandy Shoulder Dislocates 10 steps duck walk 10 steps duck walk

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WOD Wednesday, 10 December

Dec 09, 2014Comments off40 Views

Question of the Day: Do you have your ugly sweater for Thursday yet?? Warmup: 5 Min Shoulder Mobility 2 Sets: 30 Second Handstand Hold 20 Monkey Claps 10 PVC Shoulder Press   WOD: Strict Shoulder Press 3-3-3-3

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WOD Tuesday, 9 December

Dec 08, 2014Comments off39 Views

Question of the Day: Are you coming to the Ugly Sweater WOD on Thursday?? Warmup: Quad Wall Stretch – 1 Min Per Leg KB Squat Hold – 1 Min 30 PVC Good Mornings 20 Spiderman Push Ups