Last WOD of the month…year…decade! Might as well be a surprise. See y’all in the am!
Warm Up: 2 Rounds 30 Seconds Squats to Medicine Ball 30 Seconds Push up to down dog 30 Seconds Box Step-ups 30 Seconds Hands over head air squats 30 Seconds Easy Run Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD:…
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Warm Up: 1 minute Easy run Active Samson Push up to down dog :45 Seconds Moderate run Active Spidermans Air squats :30 seconds Fast run Pigeon pose Child’s pose Barbell: 5 good mornings 5 back squats 5 elbow rotations 5 strict press and reach 5 Romanian dls 5 front squats SWOD: Front squat Build to…
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Warm Up: :30 Jumping lunges Push up to down dog Air squats Active Samson Soldier kicks Clapping jumping jacks Pigeon pose Mountain climbers Active Spider-Man WOD: “12 Days of Christmas” (Teams of 2) For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps…
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Warm Up: 200m run Quad stretch Knee to chest Walking Samson Walking Spider-Man Side lunge 3 air squats + broad jump High knees Butt kicks Barbell: 5 good mornings 5 back squats 5 elbow rotations 5 strict press and reach 5 Romanian DLs 5 front squats SWOD: Back Squat Build to heavy single WOD: Grace…
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Warm Up: 30 Seconds Push up to down dog Plate Hops Click Here Soldier kicks Plate Counterbalance Squats Inchworm to push ups Plate Front Raise to Overhead 30 Seconds Glute Bridges Click Here Single Leg Glute Bridges (30s Each Side) Glute Bridge Walkouts Click Here Jumping Air Squats Barbell Warmup 5 Good Mornings 5 Back…
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Holiday Hours! Christmas Eve – Morning Classes Only Christmas Day and the 26th – Closed New Years Eve – No 5:30 pm class New Years Day – Closed Warm Up: Pizza Delivery Game Penalty: 3 burpees Mobility: Pigeon Pose – 1 minute each side Ankle stretch – 1 minute WOD: Tabata (8 x :20 On,…
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Surprise WOD! See you in the am!
Warm Up: :30 Easy run Active Samson Muscle snatches Moderate run Push up to down dog Hang power snatches Fast run Jumping lunges Snatch grip DLs Snatch Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press (Behind the Neck) 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats…
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Warm Up: 30 Seconds Single Unders Active Spidermans Medicine Ball Deadlifts Single Unders Push-up to Down Dog Air Squats to Medicine Ball Single Unders Inchworm to Push-ups Medicine Ball Slams Single Unders Moutain Climbers Medicine Ball Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian…
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