24 June 2013: Open 12.1 DO-Over
Warm Up:Â 4 Rounds of: 20 Sit Ups 20 Walking Lunges 20 Air Squats
24 June 2013: Open 12.1 DO-Over Read More »
WOD
22nd June 2013: 300
Warm Up:Â 4 Rounds of: 6 Inch Worms & 16 Air Squats
22nd June 2013: 300 Read More »
21 June 2013: 20 Minute AMRAP
Warm Up:Â 5 minutes of Double Unders
21 June 2013: 20 Minute AMRAP Read More »
19 June 2013: Labour Day WOD aka Sentenced to HARD LABOUR
Happy Labour Day peeps! Here’s a Team WOD for teams of 4 persons: Entire team runs 1 Mile Entire team does 1000 Double Unders (break it up any way you wish to) From here on only 1 Team Member works at a time while the other Team members rest or keep score. Again, break the
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17 June 2013: Two Minute Bench Mark Drills
Warm Up:Â 3 rounds of : 20 Hollow Rocks & 20 Supermans
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16 June 2013: Horrible Hundreds (Happy Father’s Day)
WOD:Â 25 Deadlifts (225# M; 175# W) 25 Squat Cleans (125# M; 85# W) 25 Thrusters (75# M; 55# W) 25 Over Head Squats (45 # M; 35 #W) In memory of Ole Man de Souza.
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15 June 2013: Jack
Warm Up: 3 times: 10 Air Squats; 20 Walking Lunges WOD: Jack Complete as many rounds as possible in 20 minutes of: 10 Push press (75# W; 115# M), 10 KB Swings (45# W, 55# M) 10 Box jumps, 24 inch box
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