Category Archives: WOD

SQUATS IN PROGRESS!!!!

Come on in for a great Saturday WOD!!! Class at 9am!!! WOD 400m Run 25 Burpees 800m Run 25 Pullups 1000m Run 50 Box Jump 24/20 800m Run 25 Pullups 400m Run 25 Burpees

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TGIF!!!!

Don’t forget the Oyster Roast is SUNDAY!!! See Danielle for tickets, you don’t want to miss this delicious event!!! Hatch W6D1 HBBS 6@70% 6@80% 3@90% 2@95% Front Squat 5@65% 4@75% 2×4@80% WOD 21-15-9 GHD situps Hip extension

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FOR THE LOVE OF DUKE, WHAT IS GOING IN HERE???

Strength EMOM/10min Clean complex AHAP 1 Clean Pull 2 Power Clean 3 Hang Power Clean WOD 3 Rounds 25 Double Unders 15 Burpees

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WEDNESDAY

WOD 5 Rounds 1min Box Jump 24/20 1min Ring Dips 1min R. KBS 1.5/1 1min Abmat situps 1min Wall ball 20/14 *Rest 1min between rounds *score total reps

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