Category Archives: WOD

FRAN

Competitors: 1.) Fran 21-15-9 Thrusters 95/65 Pull Ups 2.) AMRAP 3 Hang Power Clean & Jerks 155/105   Athletes: 1.) Fran 21-15-9 Thrusters 95/65 Pull Ups         ...
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Willie

Please remember, this is open gym time from 9am-1pm.  Competitors: 1. Low Bar Back Squat Warmup with 3 sets increasing weight then Spend 15 minutes finding a max 2 LBBS, at least 6 sets 2a. 4×15 GHD Situps, rest :60 2b. 4×5 single leg rdl w/dumbbell (strict weight), rest :60 3. WOD 30 OHS 95/65 50 TTB row 1000m Athletes: Partner WOD One partner works while the other...
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Holiday Monday!

Regular class times are cancelled, the gym will be open for open gym time between 9am and 1pm! Come by and do some work! Spread the word for me guys to anyone who doesn't check facebook of this site regularly! Thanks in advance, hope you are all having a great weekend! Scott...
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Turkey

Open gym Sunday at 930am! Competitors: 1. 3m AMRAP alternating direction cartwheels 2. WOD 5 Rounds 5 HSPU (can kip) 3 Rope Climbs 7 STOH 185/120 rest :90 after each round 3. Row for 12 minutes non stop Athletes: Same as above, scale or sub accordingly.  ...
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