Posts filed under: Daily WOD

Monday, January 8

A) 2 sets: 20 Bounding box jumps (24″/20″) 15 Ring dips 10 Toes to bar B) Climb the ladder in 5 minutes 1 Dead lift (225/155) 1 Push up 2 Dead lifts 2 Push ups and so on… rest 5...
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Friday, January 5

Today you will have to options for workouts. Pick depending on your capabilities. Option A) “Tyler” For time: 5 Rounds 7 Muscle ups 21 SDHP (95/65) Option B) “Erin” For time: 5 Rounds 15 DB or KB cleans (50/35) 21...
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Thursday, January 4

Due to weather the 6AM and 7AM will be canceled. As of now the 8AM and 9:30AM is on, but if conditions are too bad we will close. We will update you about PM classes as the day goes on....
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Wednesday, January 3

A) “Coe” 10 Rounds for time: 10 Thrusters (95/65) 10 Push ups *2 second pause at the top of each rep Keith Coe | Age 30 | Auburndale, Florida Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to...
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Tuesday, January 2

A) “Jack” 20 Minute AMRAP: 10 Push presses (115/75) 10 KB swings (55/35) 10 Box jumps (24/20)...
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Friday, December 29

A) 2 sets: 10-15 Handstand push ups 15 Wall balls (30/20) 50 Double unders B) EMOM for 20 minutes Odd: 10 Burpees over bar Even: 1 Squat snatch (Build to as heavy as possible)...
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Thursday, December 28

A) EMOM for 30 minutes 1) 10/5 Cal bike OR bike erg OR ski erg (you can switch it up) 2) 4 Squat cleans (185/125) 3) 15/10 Push ups *1 sec pause at the top of each rep...
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Wednesday, December 27

A) 2 Sets: 5-10 Muscle ups OR 12 Dips 12 Wall balls (30/20) 15 GHD sit ups B) EMOM for 20 minutes odd: 12 S2OH (135/95) *1 sec pause at the top of every rep even: 15 Bounding box jumps...
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Tuesday, December 26

A) EMOM for 20 minutes odd: 10-15 Burpees (pick the number of burpees depending on your ability) even: 15 KB swings...
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Friday, December 22

FINAL DEATH OF THE WEEK! A) 3 sets: (not for time:) 5-10 HSPU *1 sec pause at the top of each rep 1-3 Rope climbs 100 Singles B) “Death by clean and jerk” (95/65)...
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