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Workout of the Day – Saturday 5/18/13
TEAM WOD AMRAP 20:00 Relay Style 5 Push-ups 7 Kettlebell Goblet Squats 9 Kettlebell Swings – Russian 1 Three-Cone Sprint Filed under: teams, WODs Tagged: goblet squat, Kettlebell swings, push-ups,...
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Workout of the Day – Sunday 6/9/13
FOUR ROUNDS FOR TIME OF: 3 Power Complex (1 Deadlift, 1 Hang Power Clean, 1 Shoulder-to-Overhead) 1 Three-Cone Sprint 15 Double-Unders or “MURPH” Filed under: WODs Tagged: deadlifts, double-unders,...
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Workout of the Day – Sunday 6/23/13
SNATCH GRIP HIGH-PULL: 3 – 3 – 3 – 3 – 3 then 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 OF: Overhead Squats Bar-Facing Burpees Each round starting with: 40 m Sprint Filed under: lifting, WODs Tagged: bar-facing...
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Gone to the Beach – Sunday 7/14/13
SANDY BEACH WOD Girls vs. Guys. Relay Style. FIVE ROUNDS FOR FUN OF: 5 Kettlebell Goblet Squats 10 Kettlebell Swings – Russian 50 m Sprint 25 m Lunges 25 m Broad Jumps Filed under: community, teams,...
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Workout of the Day – Saturday 8/17/13
TEAM WOD CHIPPER FOR TIME: 100 Box Step-ups 100 Burpees 200 AbMat Sit-ups 3 Cone Sprint Divided up however partners decide but switching only after your partner has completed the sprint. Filed under:...
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Workout of the Day – Wednesday 10/23/13
“THE EV” AMRAP 12:00 3 Handstand Push-ups 8 Kettlebell Swings – American 3 Sprints 8 Hands-on-ears AbMat Sit-ups or MAKE-UP DAY #2 FOR: “Fran”Filed under: WODs Tagged: AMRAP, birthdays323, Fran,...
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Workout of the Day – Thursday 10/24/13
FRONT SQUAT: 3 – 3 – 3 – 3 – 3 then FIVE ROUNDS OF: 100 m Jog 100 m SprintFiled under: lifting, WODs Tagged: front squats, sprints
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Workout of the Day – Friday 10/25/13
“THE RS” AMRAP 25:00 10 Pull-ups 25 Burpees 51 AbMat Sit-ups 51 Double-Unders 51 Lunges 51 m Farmer Carry 51 m SprintFiled under: WODs Tagged: birthdays323, burpees, double-unders, farmer carry,...
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Workout of the Day – Monday 2/24/14
BENT-OVER ROW: 12 – 12 – 12 then BENCH PRESS: 3 – 3 – 3 – 3 – 3 then 3 ROUNDS FOR TIME OF: 400 m Sprint 2 minutes restFiled under: lifting, WODs Tagged: bench press, bent-over rows, sprints
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Workout of the Day – Sunday 3/16/14
HIGH BAR BACK SQUATS: 3 – 3 – 3 – 3 – 3 then FIVE ROUNDS FOR TIME OF: 5 Back Squats (135/83) 2 Sprints, 40 meters 10 Toes-to-Bar or OPEN WOD 14.3Filed under: lifting, WODs Tagged: back squats,...
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Workout of the Day – Thursday 3/27/14
SPLIT JERK: At 50%-60% of 1 rep max, for speed and form 4 – 4 – 4 – 4 then FIVE ROUNDS OF: 200 m Sprint Filed under: lifting, WODs Tagged: split jerk, sprints
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Workout of the Day – Sunday 5/11/14
SINGLE-LEG DEADLIFTS: Three on each side. 6 – 6 – 6 – 6 – 6 then FIVE ROUNDS FOR TIME OF: 10 Push Press 20 AbMat Sit-ups 2 Sprints (40 m) Filed under: lifting, WODs Tagged: push-press, single-leg...
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Workout of the Day – Sunday 5/18/14
1 REP MAX CLEAN then EMOM 8:00 OF: 1 Clean (75% of 1 rep max) 1 Front Squat 1 Muscle-up 1 Sprint – 40 m No results board. If you were here please post WOD results to the comments section. Thanks!Filed...
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Workout of the Day – Thursday 5/22/14
“THE RS SEND OFF” AMRAP 20:00 10 Pull-ups 25 Burpees 50 AbMat Sit-ups 50 Double Unders 50 Lunges 50 m Farmer Carry 50 m SprintFiled under: WODs Tagged: AMRAP, burpees, double-unders, farmer carry,...
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Workout of the Day – Thursday 8/7/14
SIX ROUNDS OF: 100 m Sprint then For Lifetime Fitness: 20 Turkish Get-upsFiled under: WODs Tagged: sprints, turkish get-ups
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Workout of the Day – 9/7/14
15 Rounds of: 1 “3 Cone sprint” 10 Box Jumps 24″/18″ 10 Wall Ball Rest for exactly 2 minutes after rounds 5, and 10. Filed under: WODs Tagged: box-jumps, sprints, wall-ball
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Workout of the Day 9/19/14
100 m Sprints X 6 Then 20 TGU’s for awesomeness.Filed under: WODs Tagged: sprints
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Workout of the Day 10/9/14
100 m Sprints X 10 then Ass Beating Time!Filed under: WODs Tagged: running, sprints
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Workout of the Day 10/18/14
100 m Banded Sprints then 10 Hollow Rocks 10 Toes-To-Bar X 3 then Tabata Side Plank – rest is as many Abmat sit-ups as possible.Filed under: WODs Tagged: hollow rock, sprints, TABATA, toes-to-bar
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Workout of the Day – Thursday 11/6/14
100 M SPRINTS X6 Filed under: WODs Tagged: sprints
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