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Posted: December 27, 2014

Sunday, 28th December

GO AWAY!!!

Posted: December 26, 2014

Saturday, 27th December

Team WOD

3 person teams

30 minute AMRAP

2 minutes each station

Cal Row

Box Jumps

KBswings

Posted: December 25, 2014

Friday, 26th December

Strength:

Push press with a pause - 5x2

Magic and Mayhem

5RFT

5 Thrusters (135/105)

10 Burpee over Bar

Posted: December 24, 2014

Thursday, 25th December

MERRY CHRISTMAS!

Eat and drink until you're fat and happy! :)

 

Posted: December 23, 2014

Wednesday, 24th December

Christmas Eve!

Surprise WOD!

Posted: December 22, 2014

Tuesday, 23rd December

Speed work:

Hurdles and speed ladder

Death by 10 meters

 

Posted: December 21, 2014

Monday, 22nd December

Strength:

OHS 5x2

The Good, the bad and the ugly

21-15-9

Box Jumps (24/20)

OHS (115/85)

T2B

Posted: December 20, 2014

Sunday, 21st December

You are so addicted

Posted: December 19, 2014

Saturday, December 20th

Team WOD

25 Minutes

1 person pushes sled down and back (100/75)

The other person will do rounds of

5 Ring Rows (feet elevated)

10 Parallette Push-ups

15 Mountain Climbers (15 each leg)

Posted: December 18, 2014

Friday, 19th December

Skills:

T2B 

Old MacDonald

4RFT

20 Cal Row

100m Uneven Farmer's Carry M(72/53) W(44/35)

20 T2B

 

 

Posted: December 17, 2014

Thursday, December 18th

Strength: 

Push Press with Pause - 5x3

Hanging Upside Down

15 minute AMRAP

10 Push Press (115/85)

100ft Handstand Walk

10 Hang Cleans (115/85)

 

Posted: December 16, 2014

Wednesday, December 17th

Good Golly, Miss Molly

800 Run

3 Tabatas

V-ups

Sumo DL (75/55)

Plank Holds

Burpees

800m Row

 

Posted: December 14, 2014

Monday, December 15th

Strength: 

OHS - 5x3

World on Your Shoulders

21-15-9

Front Rack Lunges (135/115)

Shoot-throughs

Posted: December 13, 2014

Sunday, December 14th

Stay away from the Blog, it's almost Christmas!!!

Posted: December 12, 2014

Saturday, December 13th

Partner WOD

25 min AMRAP

25 Abmat ball tosses (24 inch box)

25 Partner DL (300/250)

25 Partner Wall balls