WOD: 1-5-17

Pre WOD: 3 sets of: 2 Skin the Cat 5 Plate Bat Wing Hold 5 Ring Fall Outs (each side) 30 second KB side T Planks (each side) 3 sets of: 12 DB Close Grip Bench Press 6 – 8 Ext. Rotations [...]

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WOD: 1-4-17

Pre WOD: 3 rounds not for time of: 25M Bottom Up KB Carry per side 5 Wall Slides 5 Thoracic Angel Stretches 20 second Hollow Hold 5 1/2 Kneeling T Spine Rotations per side 5 sets of: 5 Barbell [...]

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WOD: 1-3-17

Pre WOD: 5 KB Windmills per side 3 sets of: 10 Barbell RDL @2121 EMOTM for 6 minutes: 40 second FC for max distance 30 second AMRAP of Max Effort BJSD WOD: 2 rounds for time of: 40 Wall Balls 30 [...]

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WOD: 1-2-17

Pre WOD: 3 rounds not for time of: 25M Bottom Up KB Carry per side 5 Wall Slides 5 Thoracic Angel Stretches 20 second Hollow Hold 5 1/2 Kneeling T Spine Rotations per side 3 sets of: 10 Barbell [...]

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WOD: 12-31-16

Please note that the St. James gym will be closed today. The Columbus location will be closed at noon.  Sorry for any confusion or inconvenience! ============================ Team WOD: For time: [...]

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WOD: 12-30-16

Pre WOD:  Coaches choice 3RM High Hang Squat Snatch (2 second pause at the bottom on each catch) WOD: 21 – 15 – 9 reps for time of: Cal Row Hang Power Snatch (95/65) == Let’s [...]

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WOD: 12-27-16

Pre WOD: 750M easy Row 1 round of Cindy 3 Burpees 5 Strict Press 5 Push Press Shoulder and Hip mobility 12 minutes to build to: 5RM Push Press WOD:  12 min AMRAP of: 5 Handstand Push Ups 7 Pull [...]

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