Jun 0
Jun 0

7-1-15

7-1-15 Warm-Up 10mins 1X 50′ Spiderman lunge 50′ Inch Worm 50′ Frankenstein High Kicks 15 Superman Push-Ups 300M Run -Remaining time start to build up your deadlift for first part of the WOD       WOD 7Min Amrap 5 Deadlifts (275/205) 10 Burpees Over Bar 30 Double Unders/60 Singles   -4Min Rest-   6Min […]

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Jun 0
Jun 0

6-30-15

6-30-15 Warm-Up 1X-No more than 7Mins 5 Pvc Pass Throughs 5 Pvc Ovhd Squats 5 Pass throughs in the squat position 10 Spiderman Lunges 10 Ovhd Sqauts on Barbell 10 Snatch Balances     Strength In 15mins Est. your 1rm Overhead Squat from the ground!     WOD 25Min Time Cap! “Nancy” 5 Rounds 15 […]

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Jun 0
Jun 0

6-29-15

Warm-up 9Min EMOM 1stmin- 40 secs alternating hand plank shoulder taps 2ndmin- 40 secs superman extension up downs 3rdmin- 40 secs double under practice     Skill 10-15Min Teaching and movement session *Coach will go through the basic Handstand kick up—> Hollow Position in the Handstand—->Kipping—->Box handstand pushup progression if unable on the wall *Class […]

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Jun 0
Jun 0

Operation Red Wings WOD

  Today for Open Gym we will be doing a workout in Remembrance of all the fallen heroes associated with “Operation Red Wings” on 6-28-05. This will be a Partner WOD and will start at 9:30am so please be on time! 5 Rounds 28 Deadlifts (95/65) 28 HRPU 28 Power Cleans (95/65) 28 V-Sit-ups 28 […]

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Jun 4
Jun 4

6-16-15

Warm-Up  6Mins 30sec handstand hold 30sec dead hang from pullup bar 10 pushups 10 strict pullups 20 double unders/40 singles Strength (15mins) Strict Hand Stand Push-ups 4 sets of 8-10reps -Rest 60secs- Leg Less Rope Climb 4 sets of 1-2reps -Rest 60secs- ***If you cannot perform strict hspu to one abmat or have to do […]

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