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November 2013

4:30 Crushing WODS

Pause Front Squat 3-3-3-3-3 10 Minute AMRAP: 5 Wall Ball 20/14 10 KB Swing…

Justin Riley November 14, 2013

30 Squats to Ride?

“Christine” 3 Rounds For Time: 500m Row 12 Deadlifts @ BW 21 Box Jump…

Justin Riley November 13, 2013

Rhabdo Update

Hang Power Snatch 2-2-2-2-2-2-2 11.1 AMRAP 7 Minutes: Burpees with 2 hand touch 6″…

Justin Riley November 12, 2013

Shredded

15 Minute AMRAP: 10 Toes To Bar 20 Air Squats Run 100m (50m out,…

Aaron November 11, 2013

Epic WOD

Rest Day Gabe and Bro Mike were the only two who took me up…

Justin Riley November 10, 2013

Weightlifting History

(correct WOD for today) 5 Rounds For Time: 10 Thrusters 75/53 5 Burpees (whoops…

Justin Riley November 9, 2013

Unstoppable

5 Rounds: 6-8 Pull Ups (weighted, strict, kipping or negatives as needed) Rest 30…

Justin Riley November 8, 2013

Members of the Month

12.3 AMRAP 18 Minutes: 15 Box Jumps 24/20″ 12 Push press 115/75 9 Toes…

Justin Riley November 7, 2013

Pick It UP!

Deadlift 3-3-2-2-1-1-1 Alternate For Time: 15-12-9 Wall Ball 20/14 30-24-18 KB Swing 44/26 We…

Justin Riley November 6, 2013

Feats of Steel - Tash Nelson

Pick any two of the following in any order for time: 1 Mile Run…

Justin Riley November 5, 2013

Helping Youngsters

Hang Power Clean 2-2-2-2-2-2-2 3 Rounds For Time: 10 Hang Power Cleans 95/65 30…

Aaron November 4, 2013

Ari PRs Annie

Rest Day Ari has been with us for about 3 years now and is…

Justin Riley November 3, 2013

Back Pain?

Split Jerk 2-2-2-2-2-2 “Annie” 50-40-30-20-10 of: Double Unders Ab Mat Sit Ups Rx+ do…

Justin Riley November 2, 2013

In Motion

AMRAP 20 Minutes: 200m Run 10 Push Ups 10 Pull Ups Monday’s WOD was…

Justin Riley November 1, 2013