WOD – 2/5/17

WARM-UP Coaches Choice SWOLE CITY 3 SETS :30 HS Hold :30 Chin over bar hold (pronated grip) :30 Bottom of Pushup :30 Weighted Plank WOD 4 rounds each for time: 12 Cal Row 8 Burpee Over Row 12 Kb [...]

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WOD – 2/4/17

ENDURANCE WOD Death by 10m shuttle rest 5 min Death by cal row rest 5 min 40/30 cal AB for time WOD Teams of 3: AMRAP 25: 100 Calorie row 50 Clean & Jerks (95/65) 100 Calorie row 50 Clean [...]

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WOD – 2/2/17

  *We have a special guest coach coming tomorrow AM to lead you guys through Fran! Lets just say she is a awesome coach and pretty decent CrossFitter!!! WARM-UP 1 min stations x 2 sets [...]

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WOD – 1/31/17

WE ARE RUNNING DRESS WARM!!!!! WARM-UP 800M run 10 light kb swings 10 strict pull-ups or ring rows *lats/shoulders/hamstrings STRENGTH 4 Sets 8 Arnold Press 10 SA bent row rest 2 min WOD Helen 3 [...]

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WOD – 1/30/17

Benchmark week!!!!!!! Everyone come on in and hit the se awesome CrossFit Staple workouts! WARM-UP EMOM X 12 MIN 1 – 10 Walking Lunges + 12 Abmat situps 2 – 5 DL 5 Hang Cleans + 5 [...]

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WOD – 1/29/16

SWOLE CITY STATIC HOLD!!! 4 SETS :30 Chin over bar hold :30 top of ring dip hold :30 bottom of ring dip hold :30 weighted wall sit hold :30 hollow body hold :30 rest WOD 25 cal AB rest 3 min 50 [...]

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WOD – 1/28/16

ENDURANCE WOD 21-15-9-9-15-21 Cal Row 10M shuttle runs Burpees Box Jump overs CROSSFIT WOD 32 Min Cap Complete 10 Rounds of the Following 10 Burpee Box Jump Overs 24/20 14 Thursters 95/65 18 [...]

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WOD – 1/27/16

  *Olympic lifting seminar Saturday from 11:00am – 1:00PM. You don’t want to miss this! WARM-UP Burgener warm-up STRENGTH Build to 1rm lift off from ground :3 pause 1″ off [...]

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