by Stefani | Jun 27, 2014 | WODs
Strength/Skill/Buy-In: Rowing Mechanics and Efficiency WOD: “Ghost” 6 Rounds of 1min Row (for calories) 1min Burpees 1min Double Unders 1min Rest {Score = Total Cal/Reps} HAPPY...
by Stefani | Jun 19, 2014 | WODs
With these hot temps, be sure to stay hydrated. Drink plenty of fluids throughout the day, not just before coming in to the box. 🙂 Back Squat 5×5 WOD: {Partnered} AMRAP15 A: 6 Renegade Man-Makers B: 50 Double Unders HAPPY WODDING!!...
by Stefani | May 30, 2014 | WODs
Deadlift, 5-5-5 WOD: “Partner Bradshaw” 10 RFT 3 HSPU 6 Deadlifts 225/155 12 Pull Ups 24 Double Unders {partners alternate rounds} HAPPY WODDING!
by Stefani | May 13, 2014 | WODs
Awesome job on getting the gyms switched around. Thank you to all that helped {sorry I couldn’t be one of those}! Filthy Fifty {or Dirty Thirty} 50 of each Movement {or 30} Box Jump Jumping Pull-ups KBS Walking Lunges K2E Push Press Back Extensions WBS...
by Stefani | May 6, 2014 | WODs
Kipping practice/ Goat work WOD: Teams of 3, complete the following 200 Pull Ups 200 KBS 200 DU 200 FS -1 person works, 1 person rests, 1 person in a wall sit- HAPPY WODDING...
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