WOD Blog

27 JANUARY 2022

27 JANUARY 2022

THURSDAY 220127 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: DB Snatch 35/20 (As Many Repetitions As Possible) Rest...

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26 JANUARY 2022

26 JANUARY 2022

WEDNESDAY 220126 Sprint Day!  Assault Bike Battle During today's WOD we will be doing Assault Bike Sprints for Calories. In between the rounds we...

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25 JANUARY 2022

25 JANUARY 2022

TUESDAY 220125 Station Rotation! 5 Rounds for total reps 1 minute at each station 1 minute rest between rounds Bent Over Row 95/55 Hurdle Jumps or...

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24 JANUARY 2022

24 JANUARY 2022

MONDAY 220124 1600m Row or Big Loop Run Compare Time to January 5, 2022 Rest as needed, then; 5 Rounds for time 15 Hang Power Clean 95/65 12 Front...

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22 JANUARY 2022

22 JANUARY 2022

SATURDAY & SUNDAY 220122 We hope to see you during our FREE COMMUNITY workout on Saturday at 10AM. This is going to be a great workout for all...

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21 JANUARY 2022

21 JANUARY 2022

FRIDAY 220121 Chipper 50/40 Calories Assault Bike or Rower (Preference to Assault Bike) 40 Wall Ball 20/14 30 KB Swing 53/35 20 Pullup 10 DB Devils...

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20 JANUARY 2022

20 JANUARY 2022

THURSDAY 220120 During today's WOD there will be a Part A and Part B.  There will not be a break between Part A and Part B.  This WOD will be on a...

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19 JANUARY 2022

19 JANUARY 2022

WEDNESDAY 220119 7 Minute AMRAP (As Many Rounds As Possible) of, 21 KB Swing 53/35 15 Hurdle Jumps (Height is Athlete's Choice) 9 Toes 2 Bar Rest 3...

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18 JANUARY 2022

18 JANUARY 2022

TUESDAY 220118 4 RFT (Rounds For Time) 400m Run or Row 10 Deadlift @ Bodyweight (+/- 10%) 50 Double Under / 50 Single Heavy Rope Rest, Then: Weekly...

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17 JANUARY 2022

17 JANUARY 2022

MONDAY 220117 Happy Martin Luther King Jr. Day! 21/18 Cal Assault Bike or Row 9 Clean @ 135/95 15/13 Cal Assault Bike or Row 15 Clean @ 135/95 9/8...

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15 JANUARY 2022

15 JANUARY 2022

SATURDAY & SUNDAY 220115 We hope you can join us on Saturday at 10AM for our FREE community workout! This is going to be a great workout for all...

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14 JANUARY 2022

14 JANUARY 2022

FRIDAY 220114 Hero Workout - "Linda" During this session we will be completing this workout as a partner WOD. The athlete will complete their full...

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13 JANUARY 2022

13 JANUARY 2022

THURSDAY 220113 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: DB Front Squat Men 35-25 / Women 25-15 (As Many...

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12 JANUARY 2022

12 JANUARY 2022

WEDNESDAY 220112 Station Rotation 3 Rounds total Each station is 1 min - 3 min rest between rounds. Assault Bike (Calories) Deadlift with KB...

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11 JANUARY 2022

11 JANUARY 2022

TUESDAY 220111 5 Rounds for Time 10 Goblet Squats w/ KB (53/35) 15 KB Swings (53/35) 50 Double Unders / 100 Singles Continuing with our theme for...

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10 JANUARY 2022

10 JANUARY 2022

MONDAY 220110 "The OG 50" For Time: 50 DB Box Step Up 100m DB Farmer's Carry 50 HR Pushups 100m DB Farmer's Carry 50 Situps 100m DB Farmer's Carry...

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8 JANUARY 2022

8 JANUARY 2022

SATURDAY & SUNDAY 220108 We hope you can join us on the first FREE community workout of 2022 on Saturday at 10:00AM. We have a great workout...

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7 JANUARY 2022

7 JANUARY 2022

FRIDAY 220107 20:00 minute EOMOM (Every Other Minute On the Minute) Odd minutes - 1 round of Cindy (5 pullups, 10 pushups, 15 squats) Even Minutes -...

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6 JANUARY 2022

6 JANUARY 2022

THURSDAY 220106 For Time: 10-9-8-7-6-5-4-3-2-1 Power Clean - 135/95 Burpees During this WOD athletes will complete 10 of each movement, then 9,...

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5 JANUARY 2022

5 JANUARY 2022

WEDNESDAY 220105 1600m Row for Time or Big loop run Compare row time to 10 November 2021 Rest as needed, then: 21-15-9 DB Thrusters (35/25) /...

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4 JANUARY 2022

4 JANUARY 2022

TUESDAY 220104 Fight Gone Bad 4 rounds Each station is 1:00 minute.  There will be 5 stations.  Between each round will be 1:00 minute of rest to...

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3 JANUARY 2022

3 JANUARY 2022

HAPPY NEW YEAR - FIRST WORKOUT OF THE YEAR!!! MONDAY 220103 5 Rounds for Time: 8 Burpess 50 Air Squats 30 Double Unders or 30 Mountain Climbers Jump...

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1 JANUARY 2022

1 JANUARY 2022

SATURDAY 220101 HAPPY NEW YEAR!!! In celebration of the New Year the gym will be closed Saturday - Sunday. Please take this opportunity to get some...

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31 DECEMBER 2021

31 DECEMBER 2021

FRIDAY 211231 In celebration of the New Year the gym will be closed Friday - Saturday - Sunday. Please take this time to enjoy your time with your...

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