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27 Apr

Posted at 14:00h in WOD

WORKOUT OF THE DAY A. Every 3 minutes for 15 minutes: 2 High Hang Squat Cleans 2 Hang Squat Cleans 2 Squat Cleans *Unbroken sets, increase weight each set. B. For Time: 1K Row 30 Cleans 135/95 50 Burpees Log...

26 Apr

Posted at 19:00h in WOD

WORKOUT OF THE DAY “NATE” Complete as many rounds as possible in 20 mins of: 2 Muscle-ups/6 Burpee Pull-ups 4 HSPU 8 Kettlebell Swings 70/50 "In honor of Chief Petty Officer Nate Hardy, who...

24 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY A. Every minute, on the minute, for 12 minutes: 12/10 Cal Bike 15 Hand Release Push-ups 18 Box Jumps B. Bench Press 5 X 5 *Add 5-10lb more than last week ...

23 Apr

Posted at 21:14h in WOD

WORKOUT OF THE DAY A. Extended Warm-Up 3 Rounds For Quality 5 Sec tempo Back Squat w/ empty barbell 10 Wall Ball 30/20 45 Sec Hollow Hold B. Back Squat 5 X 5 (25 Min) C. Complete as...

22 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY 3 Rounds For Time: 600M Run 15 Hang Power Clean 135/95 12 HSPU 9 Strict Pull-up *22 Minute Cap ____________________________________________________________ LITE N' TITE "Baby Chief" Complete as many rounds as possible in...

20 Apr

Posted at 20:16h in WOD

WORKOUT OF THE DAY Every minute, on the minute, for 6 minutes: 12 Lateral Burpee/Bar 12 OHS 115/85 Rest 2 Minutes Every minute, on the minute, for 6 minutes: 12 Lateral Burpee/Bar 12 OHS 95/65 Log...

19 Apr

Posted at 19:00h in WOD

span style="color: #0685c4;">WORKOUT OF THE DAY A. Bulgarian Split Squats 4 X 5-8 Kb/Db B. "Rope-a-Dope" In Teams of 3 complete as many rounds as possible: 75 Calorie Assault Bike 60 Alternating Dumbbell Snatches (50/35) 300 Double-Unders 15...

18 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY "JACK" Complete as many rounds as possible in 20 mins of: 10 Push Press 115/85 10 Kettlebell Swings 53/35 10 Box Jumps 24/20 Log your scores on

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