Thursday WOD 11/1/12

Warmup
3 Rounds
3 – T2B
6 – Lunges
9 – Box Jumps
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15 – Double Unders

Set 1
“12.4” 12 Minute AMRAP
150 – Wallballs
90 – Double Unders
30 – Muscle Ups

Just hanging around…

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Wednesday WOD 10/31/12

** Happy Halloween **


Warmup
3 Rounds
3 – HSPU
5 – Pullups
8 – Pushups
8 – Lunges
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25 Double Unders

Set 1
Team Relay
300m Row
40 – Abmat Situps
60 – Double Unders
20 – Pushups
15 – KBS 2pd/1.5pd
12 – Box Jumps 32″/24″
20 – Pullups
3 – Rope Climbs

Set 2
Team Reps                              Team Hold
300 – Double Unders                Tippy Toes
250 – Abmat Sit Ups              4 Point Plank
200 – Air Squats                     Wall Squat
150 – KBS 1.5 pd                     Deadhang
100 – Burpees                         Straight Arm PU Position
50 – HSPU                                Overhead 45#/25#
Finish with a 500m Row per teammate

 

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Hurricane Update!

We will be open at 6AM unless the storm gets worse.

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Tuesday WOD 10/30/12

We survived the Hurricane and will be open at 6AM!

Warmup
Agility

Set 1
20 Minutes “OTM” Technique Limit
Squat Snatch

Set 2
Skills

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Monday WOD Canceled!

Due to Sandy rolling through, the gym will be closed tonight. We will update tonight whether or not we’ll be open in the morning. For those of you that were not here this morning, you will get the TBA tomorrow.

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