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Tuesday, 8-19-14
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5 WOD: @0:00-21-15-9 Wall Ball Pull Ups @:10:00 21-15-9 Wall Ball Box jumps @20:00 21-15-9 Wall ball Burpees @30:00 21-15-9 Wall ball Row Calories
Saturday, 2-4-17
10 rounds for time: 20 Wall Balls 20/14 10 Toes to Bar 10 Burpees EMO2M: 1 Man Maker
Wednesday, 2-15-12
We now have Paleo Kits for sale. Skill/Strength 5 sets of: 30 second L-sit followed by 5 ring dips WOD 4 Wall Climbs 10 KB Swings 2/1.5 14 Ball slams 20/14 18 Box Jumps24/20 -15 second L-sit 5 Wall Climbs 20 KB Swings (2/1.5) 28 Ball slams 36 Box Jumps -15 Second L-sit 6 Wall…
Thursday, 5-7-15
Strength: Find your 1RM Strict Press Find your 1RM OHS Tababtas Supine Ring Rows Squat (holding at bottom) Floor Press 115/75
Saturday, 6-1-18
5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy
Thursday, 2-4-16
Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting our families and our freedom! For those of you who donated….thank you! Strength- 8×1 Split Jerk Work up in weight WOD- 28 min running clock :45…
Tuesday, 8-19-14
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5 WOD: @0:00-21-15-9 Wall Ball Pull Ups @:10:00 21-15-9 Wall Ball Box jumps @20:00 21-15-9 Wall ball Burpees @30:00 21-15-9 Wall ball Row Calories
Saturday, 2-4-17
10 rounds for time: 20 Wall Balls 20/14 10 Toes to Bar 10 Burpees EMO2M: 1 Man Maker
Wednesday, 2-15-12
We now have Paleo Kits for sale. Skill/Strength 5 sets of: 30 second L-sit followed by 5 ring dips WOD 4 Wall Climbs 10 KB Swings 2/1.5 14 Ball slams 20/14 18 Box Jumps24/20 -15 second L-sit 5 Wall Climbs 20 KB Swings (2/1.5) 28 Ball slams 36 Box Jumps -15 Second L-sit 6 Wall…
Thursday, 5-7-15
Strength: Find your 1RM Strict Press Find your 1RM OHS Tababtas Supine Ring Rows Squat (holding at bottom) Floor Press 115/75
Saturday, 6-1-18
5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy
Thursday, 2-4-16
Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting our families and our freedom! For those of you who donated….thank you! Strength- 8×1 Split Jerk Work up in weight WOD- 28 min running clock :45…
Tuesday, 8-19-14
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5 WOD: @0:00-21-15-9 Wall Ball Pull Ups @:10:00 21-15-9 Wall Ball Box jumps @20:00 21-15-9 Wall ball Burpees @30:00 21-15-9 Wall ball Row Calories
Saturday, 2-4-17
10 rounds for time: 20 Wall Balls 20/14 10 Toes to Bar 10 Burpees EMO2M: 1 Man Maker
Wednesday, 2-15-12
We now have Paleo Kits for sale. Skill/Strength 5 sets of: 30 second L-sit followed by 5 ring dips WOD 4 Wall Climbs 10 KB Swings 2/1.5 14 Ball slams 20/14 18 Box Jumps24/20 -15 second L-sit 5 Wall Climbs 20 KB Swings (2/1.5) 28 Ball slams 36 Box Jumps -15 Second L-sit 6 Wall…
Thursday, 5-7-15
Strength: Find your 1RM Strict Press Find your 1RM OHS Tababtas Supine Ring Rows Squat (holding at bottom) Floor Press 115/75
Saturday, 6-1-18
5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy
Thursday, 2-4-16
Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting our families and our freedom! For those of you who donated….thank you! Strength- 8×1 Split Jerk Work up in weight WOD- 28 min running clock :45…