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COMPETITION PROGRAMMING

Catch Up On Our WOD’S, Community News And Competitions

“OXIDATIVE 19.2” WOD 5/24/18

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WARM UP: 400 M. Run or Row 10 Walking High Knee Holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges 10 High Kicks Then: Mobility WIN & FIT SKILL: EMOM 6 ODD: Weighted Front Plank EVEN: Rest WOD: “OXIDATIVE 19.2” 6 Rounds 20 Cal. Assault Bike 10 Bar Facing Burpees  400 […]
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“TRIGON” WOD 5/22/18

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WARM UP: 50 Single Unders 10 Bumper Jacks 2″ 10 Bumper Jacks 4″ 2 Rounds 10 Pass Throughs 10 Good Mornings 10 Front Squats 10 Clean Extensions w/ Scap engagement Then: Mobility WIN SKILL: EMOM 8 5 HSPU + 10 Strict Press w/ PVC Pipe LIFT: Clean 1st Pull (3 Sec. Hold) + Full Clean […]
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SATURDAY TEAM WOD 5/19/18

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WARM UP: 50 Single Unders 10 Bumper Jacks 2″ 10 Bumper Jacks 4″ 10 Walking High Knee holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges 10 High Kicks Then: Mobility SKILL / LIFT: Warm up WOD Movements WOD: (Teams of 2) 4 Rounds 1600 M. Row 150 Double Unders 800 […]
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“TALIA” WOD 5/18/18

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WARM UP: 400 M. Row or Run 10 Y’s, T’s, & W’s 10 Reverse Fly’s 2 Rounds 10 Pass Throughs 10 Good Mornings 10 Front Squats 10 Snatch Extensions w/ Scap engagement Then: Mobility WIN SKILL: Handstand Barrow Walks *With a partner. One holds the legs while the other walks. 4 x 25 Ft. LIFT: […]
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SATURDAY TEAM WOD 5/12/18

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WARM UP: 400 M. Run 10 Walking High Knee holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges 10 High Kicks Then: Mobility WIN & FIT SKILL / LIFT: Warm up WOD Movements WOD: AMRAP 4, 6, & For Time 40 Burpee Pull Ups 40 Clean & Jerk (135/95) (115/75) 30 […]
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