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Category Archive for ‘WOD’

Wednesday 2.26.2014

Complete the following: 3 minutes of the “bear complex”, 135# 1 minute rest 3 minutes of Push ups 1 minute rest 3 minutes of rowing for calories Post total reps and calories to comments.

Tuesday 2.25.2014

Complete as many rounds as possible in 17 minutes of: Chest to Bar Pull-ups, 5 reps Burpees, 10 reps Squats, 15 reps Burpee Jumping Jack, 20 reps Sit-ups, 25 reps Post rounds to comments.  

Monday 2.24.2014

Execute the following unbroken, for time, and max load: Snatch, 5 reps Clean and Jerk w/ 2 Kettlebells, 30 reps Russian Kettlebell Swings w/ 2 Kettlebells, 31 reps Kettlebell Goblet Squats w/ 2 Kettlebells, 32 reps Clean and Jerk, 5 reps   Post time and loads.

Sunday 2.23.2014

Closed Rest Day Practice those skills and drills to get better!  We love you guys!

Saturday 2.22.2014

Open Gym On Ramps Start at 10am Play Nice!

Friday 2.21.2014

Complete the following for time: 400m run 155#/105# Push Jerk, 20 reps 200m run 155#/105# Push Jerk, 10 reps 100m run 155#/105# Push Jerk, 5 reps   Post time to comments.  

Thursday 2.20.2014

Complete 5 Rounds For Time of: 10 Wall Balls 20#/14# 10 Toes 2 Bar 30 Double Unders Post Time to Comments.

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