WOD Sunday 3rd August

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WOD Saturday 2nd August "happy 40th B'day"!

Those who know will know ...

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WOD Friday 1st August

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WOD Thursday 31st July "Bethany"!

Birthday WOD! 

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WOD - Wednesday 30th July

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WOD Tuesday 29th July

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WOD Saturday 26th July

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WOD Friday 25th July it's a "Hero & a sprint"!

It's a hero & a sprint.... Be THERE!

http://youtu.be/IcJB6t2GTfM

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WOD Thursday 17th July

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WOD Wednesday 23rd July

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WOD Tuesday 22nd July

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WOD Monday 21st July

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WOD Sunday 20th July

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WOD Saturday 19th July

Liam's Saturday WOD! 

Enjoy!

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WOD Friday 18th July - it's a Girl! Or TWO!

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WOD Thursday 24th July

Strength & Skill: 

Over head Squats 

WOD: 

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WOD Wednesday 16th July

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WOD - Tuesday 15th July

He is COMING! 

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WOD Monday 14th July

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WOD Sunday 13th July

Strength: Push Press 3-3-3-3 -3 

EMOM 10 minutes 

Evan: 20 secs L-sit 

Odd- 10 t2b 

WOD

7 push press 

7 t2b 

7 push ups 

7 kb swings 32/24 

7 box jumps 

7 rounds 

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WOD Saturday 12th July

Strength: Floor Press 5 x 5

WOD: 

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WOD Friday 11th July it's a "Hero"

"Rankel"

20 minutes AMRAP:

6 x 225 pound Deadlift, 6 reps

7 x Burpee pull-ups

10 x Kettlebell swings, 2 pood

Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

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WOD Thursday 10th July Partner WOD

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WOD Wednesday 9th July

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WOD Tuesday 8th July

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WOD Monday 7th July

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