WOD: 12-5-15

Team WOD: 12 alternating rounds for time of: 100M Row 8 Burpees 8 Power Snatch (95/65) 8 Toes to Bar 8 Wall Balls (20/14) Rest 1 minute after the second partner finishes their round == I really [...]

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WOD: 12-4-15

Pre WOD:  4 sets of: 4 Strict Press from Split Jerk stance  Rest 2 minutes  Team WOD:  5 minute AMRAP of:   Strict Towel Pull Ups Hold the Low Plank when resting Rest 1 minute 5 minute AMRAP of: [...]

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WOD: 12-3-15

Pre WOD:  6 sets to build to a heavy: Squat Clean WOD:  EMOTM for 12 minutes: Odd – 5 Burpee Toes to Bar Even – 25 Double Unders Rest 5 minutes Every 4 minutes for 3 sets: 20 Cal Row [...]

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WOD: 12-1-15

Pre WOD: A) 3 sets not for time: Reverse Wall Climbs + HS Hold in Hollow Hold for 1 minute Practice MU transitions on low rings 8 – 12 Side Plank Dips B) 15 minutes to build to a moderate [...]

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WOD: 11-30-15

Pre WOD: A) Build to a 3RM of: Back Squat No failed attempts 4 sets of: B1) 8 Alternating Kettlebell Front Rack Loaded Russian Step Ups Rest 30 seconds B2) 1 minute AMRAP of: KB Figure 8’s [...]

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WOD: 11-28-15

== Please note that there will only be classes at Columbus today.  It will be a regular schedule.  Sign up online! == Team WOD 1: The CIA Seven: Split up anyhow complete 7 rounds of: 14 Push Ups [...]

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