by Stefani | Mar 29, 2017 | WODs
Skill/Strength/Buy-in: Rope Climb review Partner WOD: 50-40-30-20-10 Wall Ball Shots Slam Balls Burpees *2 Rope Climbs each after every round HAPPY WODDING!!
by Stefani | Mar 27, 2017 | WODs
Skill/Strength/Buy-in: Durante Core 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10-second Hollow Hold 1 minute Rest Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period. WOD: Tabata Barbell Tabata...
by Stefani | Mar 27, 2017 | WODs
Skill/Strength/Buy-in: Weighted Dips 5-5-5 WOD: 1/2 Murph {20 min cap} Performed as Chipper 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed by enemy forces during a...
by Stefani | Mar 24, 2017 | WODs
Skill/Strength/Buy-in: Movement review WOD: 17.5 10RFT 9 Thrusters 95/65 35 Double-unders 40min TC HAPPY WODDING!!
by Stefani | Mar 22, 2017 | WODs
Skill/Strength/Buy-in: Double-under practice Flight Simulator WOD: 21-15-9 Dumbbell Thrusters 55/35 Dumbbell Walking Lunges *every time you drop dumbbells, perform 3 Burpees HAPPY WODDING!!
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