by Stefani | Nov 25, 2015 | WODs
Skill/Strength/Buy-in: 2 second pause at the bottom Back Squats Accumulate 15 reps at 75% WOD: “Moose” 1000 meter row -then- 10 rounds 7 Bar-facing Burpees 3 Thrusters 95/65 -then- 1200 meter run (7 laps) PFC. Cody O. Moosman, 24, of Preston, Idaho,died...
by Stefani | Oct 14, 2015 | WODs
Skill/Strength/Buy-in: Romanian Deadlifts 5 sets of 3 reps WOD: 3 RFT 800m run 50 Deadlifts 135/95 50 Sit-ups {or 30 GHD Sit-ups} 30min Time Cap HAPPY WODDING!!
by Stefani | Sep 22, 2015 | WODs
Skill/Strength/Buy-in: 4 sets of FS/BS 4/8 70-80% of Front Squat max 15-30 seconds of rest from Front Squat to Back Squat. This should be heavy and exhausting WOD: 800m run 50 Sit-ups {or 30 GHD Sit-ups} 600m run 40 Burpees {preferably with a target } 400m run 30...
by Stefani | Sep 25, 2014 | WODs
WOD: 3 RFT 30 Squat Cleans 95/65 30 Pull-ups 800m run HAPPY WODDING!!
by Stefani | May 26, 2014 | WODs
HAPPY MEMORIAL DAY! Join us at 10am to honor our fallen heroes. MURPH 1 mile run 100 Pullups 200 Pushups 300 Squats 1 mile run w/ 20lb vest
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