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W.O.D. (Workout of the Day)

  • W.O.D. for Friday 28 April
    Strength/Skill:
    Back squats 3x6 @ 80%

    "Zach Attack"
    14 min AMRAP

    6 Row/bike
    12 Box Jump overs 24/20
    24 Wallballs
    36 Situps

    Zach has been with us since September of 2015. He has worked really hard and made some big jumps since then. He is headed off to the Army in May. Best wishes to Zach as he heads off to boot camp.
    View All WODs

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Wods 4/24/17-4/28/17

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Monday Strength/Skill: Deadlift 12 minutes to work up to a heavy double at 80% Met-Con: “Smoking Guns” 5 rounds for time of: 8 Deadlift 225/155 8 Burpee box jumps 8 Toes to bar Use a weight you can move unbroken! This will get hard really fast. It is a sprint wod. Focus on staying close… Read more »

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4/1717-4/21/17

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4/10/17-4/14/17

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  Sampson, wall stretch, spiderman then 3×10 sotts/pvc Monday, April 10th Strength/Skill: Back squat 3×7 @75% Superset Bulgarian Split Squats 8L/8R Met-con: 3 Rounds for time of: 400 Meter Run 20 Goblet Squats (70/53) 6 Strict Pull Ups Roll lower back/calves More squats! As long as we squat heavy 1x week, all of our lifts… Read more »