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  • May 10th, 2018

    Work Out of the Day Strength Back Squat 1RM WOD  Max Effort L-sit x 3 Then, 12 x 20 sec on, 10 sec off Sit-ups Post to Wodify ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]

  • May 9th, 2018

    Work Out of the Day Build to a 1RM Box Jump (20 minutes) WOD For time:(Time Cap 15 minutes) 15-12-9-6-3,eps Burpee Box Jump 50 ft goblet Lunge (70/53) Post times for each round to Wodify. ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]

  • March 1st, 2018

    Happy Birthday Grace Johnson!! Work Out of the Day “Grace” For time: (10:00 cap) 30 Clean & Jerks 135/95 10:00-20:18 AMRAP in 10 minutes 50′ Handstand walk or 3 Wall climbs 18 Weighted Sit-ups 20/14 5 Power Cleans 205/145 18 Burpees  Post to Wodify

  • April 26th, 2018

    Work Out of the Day AMRAP in 20 minutes In teams of two Buy in: 50 “Worm” Partner Clean&Jerks 20/14 -Then- (In remaining time) 50 Box Jumps 20/14 50 Push Press 115/75 50′ “Worm” Synchro partner lunges Partition reps as needed. 

  • April 23rd, 2018

    Work Out of the Day AGOQ Workout 2  4 rounds for time of: 25 chest-to-bar pull-ups 5 cleans Men: 245 lb. Women: 170 lb. ________________ Intermediate Option 4 rounds for time of: 25 pull-ups 5 cleans Men: 155 lb. Women: 105 lb. ________________ Beginner Option 4 rounds for time of: 15 ring rows 5 cleans Men: 95 lb. Women: 65 […]

  • April 2nd, 2018

    Work Out of the Day In teams of two: For time: Run 600m 100 Push-ups 100 Kettlebell Swings 53/35 Run 600m 100 Sit-ups 100 Calories on the Bike or Rower Run 600m RX+ Ring Push Ups 70/53 KBS *Runs are done together as a team and the reps are partitioned anyhow between teams     […]