Author Archives: cwilk07

TUESDAY WOD 20170530

21-15-9

Wallballs 20/14

Unbroken Double Unders

Toes to Bar

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Monday WOD 20170417

 

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Tempo Back Squat

3-3-3-3-3

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Friday WOD 20170414

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Deficit Deadlift

5-5-5-5-5

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Happy 4th of July!

flag-fireworks

Have a safe and fun 4th!

Monday WOD 20160620

 

Front Squat

5-5–3-3-1-1-1-1
-Then-
AMRAP in 15 minutes:
200 M Run
5 Pullups
10 Pushups
20 Air Squats

Friday WOD 20160408

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5 Rounds of:

200 M Run

3 Muscle Ups

6 Deadlifts 225/155

9 Burpees

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Thursday WOD 20160407

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“Annie”

50-40-30-20-10

Double Unders

Situps

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Wednesday WOD 20151216

 

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Push Press

3-3-3-3-3

-then-

“Mary”

AMRAP in 20 Mins:

5 HSPU

10 1-Leg Squats (5 each side)

15 Pullups

Post loads and reps to comments.

Tuesday WOD 20151215

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Happy Birthday Kim!

Front Squats

3-3-3-3-3

-Then-

3 RFT:

5 Power Cleans 155/105

10 Box Jumps 24/20

15 Ring Dips

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Monday WOD 20151214

To all of our December Birthdays:

Birthday

And a very special Happy Birthday to Pam today!

Birthday Wod

200 M Run

56 Situps

12 Burpees

14 Push Press 45#

200 M Run

51 KBS 53/35

12 Burpees

26 Supermans

200 M Run

38 Walking Lunges

12 Burpees

15 Pullups

200 M Run 

30 Unbroken Double Unders

12 Burpees

29 Russian Twist 20/14