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WORKOUT OF THE DAY

Wod - moNday, april 1

3/31/2019

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WOD

3 Rounds:
-5 Pull-ups
-10 Push-ups
-15 Sit-ups
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Wod - suNday, maRch 31

3/30/2019

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Open Gym: 12-2

Come join us and work on a skill, complete a missed workout or come up with your own WOD!
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Wod - Friday, march 29

3/28/2019

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WOD

Option 1:

”Macho Man”
5 Rounds:
-3 Power Cleans(155,105)
-3 Front Squats
-3 Push Jerks

Option 2:

”Macho Mile”
4 Rounds:
-400m Run
-3 Power Cleans (95,65)
-3 Front Squats
-3 Push Jerks

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Wod - thursday, march 28

3/27/2019

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WOD

Option 1:

-800m Run
-50 Sit-ups
-50 Weighted Lunges (total)(35,25)
-400m Run
-50 Sit-ups
-50 Lunges
​-800m Run

Option 2:

find your max weight for a 20 rep backsquat
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Wod - wednEsday, march 27

3/26/2019

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WOD

Hang Cleans
5x3x3x1x1

then,
”Nasty Girls”
3 Rounds:
-50 Air Squats
-7 Muscle-ups
-10 Hang Cleans (135,95)

0r:

10 Rounds:
-5 Pull-ups
-10 Hang Cleans (95,65)
-15 Air Squats
-200m Run
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Wod - tuesday, march 26

3/25/2019

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WOD

18 min AMRAP:
-45 Double Unders
-8 OHS (75,55)(115,75)
-5 OTB Burpees


Rope Climb practice to follow
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Wod - monday, march 25

3/24/2019

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WOD

-500m Row
-50 Back Squats (95,65)
-40 Box Jumps (24,20)
-30 G2O
-20 GHD Sit-ups
-10 Pistols each leg
-1000m row
-10 Pistols
-20 GHD Sit-ups
-30 G2O
-40 Box Jumps
-50 Backsquats
​-500m Row
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Wod - sunday, marCh 24

3/23/2019

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Open Gym: 12-2


Come work on a skill or complete a missed WOD

Yoga at 2!!
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Wod - Saturday, march 23

3/22/2019

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Class Times: 8:30,9:30,10:30

​Come join us for a great WOD
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Wod - frIday, march 22

3/21/2019

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WOD

21-15-9
-Front Squats (135,95)
-Weighted Lunges (each leg)
- Pull-ups
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  • Home
  • About Us
    • Our Team
    • COVID-19
    • Contact Us
  • Workouts / Box News
    • WOD
    • Box News
  • The Details
    • Membership
    • Schedule
    • Nutrition
    • FAQ
  • Merchandise