• 15MAY, 2017
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    WOD Tuesday May 16 2017

    Unbroken Dubs 10 min to find max unbroken Double Unders Then: NANCY 5 RFT: -400 meter Run -15 Overhead Squats (95/65 lbs) **20min Time Cap Mobility -Calves/Achilles Wall Stretches -Foam Roll Quads and Backs Core Cashout 3 sets: -30 Russian Twists (25# Slam Ball) -30 sec Plank Strong Moms!

  • 11MAY, 2017
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    Hero WOD Friday

    Harper AMRAP in 23 minutes 9 Chest-to-Bar Pull-Ups 15 Power Cleans (135/95 lbs) 21 Air Squats 400 meter Weighted Run (45/35 lb Plate) Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix

  • 10MAY, 2017
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    WOD Thursday May 11, 2017

    Weightlifting Every 90 sec for 8 Sets: 2 Split Jerks (from the rack) -Build in weight only without failures. Work on form before going too heavy. 30-25-20-15-10-5 -Overhead Plate Walking Lunges (45/25#) -Sit-ups -Push-ups **18min Time Cap Mobility Foam Roll Glutes, Hamstrings, Quads Core Cashout 3 Sets: -30 sec Side Plank each side -10 sec

  • 10MAY, 2017
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    WOD Wednesday May 10, 2017

    For Time: Buy In: 500m Row 3 RFT: -40 Box Jump Overs (24/20”) -30 Burpees -20 Sumo Deadlift High Pulls (95/65#) -10 T2B Buy Out: 500m Row Mobility -Pigeon Stretch -Scorpion Stretches -Child’s Pose Core Cashout Accumulate 3 min of Hollow Rock Hold (every time you break, do 10 Supermans) CG and his Grandma! Going

  • 09MAY, 2017
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    WOD Tuesday May 9, 2017

    1 Mile Run for Time Then, when the clock says 12:00 min, begin: BEAR COMPLEX 5 Sets For Max Load: Complete 7 Unbroken Rounds of the following: -1 Power Clean -1 Front Squat -1 Push Press -1 Back Squat -1 Push Press Complete all 5 movements for 1 repetition of the complex. Complete the complex