September 10, 2014

Th. 9/11/14

Skills-about 10min: Adv. Rope Climb – practice technique Legless;J Hook;S Wrap – Novice work […]
September 9, 2014

Wed. 9/10/14

Pistols 5×5 per leg do not alt. – BB Bench 10×3 – 21-15-9-6-3 KB […]
September 8, 2014

Tues. 9/9/14

OHS 8×3 – 10! Power Snatch (115/88) Butterfly Sit Ups Pull Ups 10 DU […]
September 7, 2014

Mon. 9/7/14

SP 8×3 – On a continuous clock 3 Rounds 10 Burpees 5 Clusters (135/103) […]
September 5, 2014

Sun. 9/7/14: Open Gym will be from 10:00am to 11:30am

September 4, 2014

Fri. 9/5/14

#WayneTrain #BirthdayWod #WaynesWorldWaynesWorld #PartyTime #Excellent Buy In: 46 Air Squats 7 Rounds 1-300m Run […]
September 3, 2014

Th. 9/4/14

W/U: 300mRow-I-Run-Roll-Stretch-1min of Singles-1min of DU’s – modify at coaches discretion. W/U: Deadlifts build […]
September 2, 2014

Wed. 9/3/14

BB Row 4×10 – DH Pull Ups 4×10 – 5 Rounds 1 Power Clean […]
September 1, 2014

Tues. 9/2/14

Shoulder Press 4×10 – Front Squats 4×10 – 21-15-9-6-3 WBS (20/14) KBS (32/24) DU […]
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