Author Archives: johns124

Friday WOD 20170623

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Every minute on the minute for 20 minutes of:

Even: 1 Power Snatch+ 2 Over Head Squats
Odd: 50 Double Unders

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Thursday WOD 20170622

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Recovery Day

We will go over your goals and your progress to make sure everyone is on track. If you have not been in this week or this is only your second day in you may make up a WOD from one day this week.

Post goals to comments.

Wednesday WOD 20170621

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As many rounds as possible in 15 minutes of:

200m Run
2 Muscle Ups
4 Burpees
6 Box Jumps 24/20
8 Toes to Bar

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Tuesday WOD 20170620

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Push Press

5-5-5-5-5

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Monday WOD 20170619

“Helen”

Three rounds for time:

400m Run
21 Kettle bell Swings 53/35
12 Pull-ups

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Friday WOD 20170616

Deadlift

3-3-3-3-3

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Thursday WOD 20170615

Partner WOD

For time:

50 Lunges
50 Pull Ups
50 Jump Squats
50 Push Ups
50 Kettlebell Swings 53/35
50 Box Jumps 24/20
50 Burpees
* can break the workout down in whatever way you and your partner would like.

Post times to comments.

Wednesday WOD 20170614

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Every minute on the minute for 20 minutes of:
Even: 10 Toes to Bar
Odd: 50 Double Unders

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Tuesday WOD 20170613

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Tempo Back Squat 

5-5-5-5-5

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Monday WOD 20170612

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4 Rounds for time of:

400m Run
5 Push Press 155/105
10 Chest to Bar Pull Ups
15 Air Squats

Post times to comments.