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12/5/2014

Posted by on Dec 5, 2014 in WOD | 0 comments

Chris Spealler 5x 3 minute AMRAP 3 deadlift 225/135 6 broad jump 7′/6′ 9 HOG push...

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Hero WOD ” Jack”

Posted by on Dec 4, 2014 in WOD | 0 comments

“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb,...

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12/1/2014

Posted by on Dec 1, 2014 in WOD | 0 comments

Details at GymnasticsWOD Great video on progressions for pullups. A) 30...

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Hero WOD “Falkel”

Posted by on Nov 26, 2014 in WOD | 0 comments

“Falkel” Complete as many rounds as possible in 25 minutes of: 8...

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11/24/14

Posted by on Nov 24, 2014 in WOD | 0 comments

The holidays are coming and I know I will see less and less of people. I would...

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11/21/14

Posted by on Nov 21, 2014 in WOD | 0 comments

A) 30-20-10 Power clean 135/95 burpees B) 100 pullups for...

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11/17/2014

Posted by on Nov 17, 2014 in WOD | 0 comments

Exercises for a Strong Neck There are a ton of benefits to strengthening your...

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