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WODs

WOD stands for "Work Out of the Day". Check this section for quick access to our program or get the full descriptions on our WOD page in the top menu.

2014.04.15 Tuesday

Warm up: 4 min. Jump Rope, 1 min. Max double Unders Skill: Floor Press, Pendlay Row, Evil Wheel (barbell rollout) WOD: A. Alternate sets on 1:30 interval Floor...

2014.04.14 Monday

Warm up: 5 min SMR

 

Agile 8 then

Box Jump 1, 1, 1, 1, 1, 1

Skill: Back Squat

WOD:

A. 5 x 5 Back Squat

B. EMOM 8 min.

1...

2014.04.12 Saturday Team Josh

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Warm up: Junkyard Dog x 4 Skill: OHS, Pullups WOD: In...

2014.04.11 Friday

Warm up: PE Class Warm Up- see video.

 

Skill:  Front Squat, Weighted Pullup

WOD:

A. Weighted Pullups 3, 3, 3, 3, 3 on 2:30 int.

B. 5 Rounds...

2014.04.09 Wednesday /2014.04.10 Thursday

On your midweek rest day, please feel welcome to come in for a regularly scheduled class time to work on mobility.  Remember

Yoga Wednesdays at...

2014.04.08 Tuesday

Warm up: Bring Sally Up OHS with PVC.

 

Skill: C&J, Box Jump, Pullup,

WOD:

A. Pendlay Row 5, 5, 5, 5, 5 to establish 5RM. DO NOT...

2014.04.07 Monday

Warm up:  Roxanne (by the police) burpee everytime “roxanne is sung.

 

Skill: TGU, KB Jerk, KB Front Rack Lunges then warm up fp and bs

WOD:

A....