WOD 2016-01-24

Hero-Workout: "Shawn" (For Time: Run, Squats, Push-ups)

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WOD 2016-01-23

Strength: Weighted Pull-ups; Workout: For Time (T2B, Wall Balls, Pull-ups, Burpees, Push-ups, KB-Swings, Squats, Row)

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WOD 2016-01-22

Strength: Back Squats; Workout: 5 RFT (Squats, Run, Ring Dips)

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WOD 2016-01-02

Strength: Push Jerks; Workout: AMRAP in 10 min (Run, Squats, KB-Swings)

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WOD 2016-01-01

New Years Team Workout: For Time (Push-ups, Sit-ups,Squats, KB-Swings)

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AMRAP in 23 Minutes: 9 Chest-to-Bar Pull-ups 15 Power Cleans (m: 135 lbs, f: 90 lbs) 21 Squats 400 Run w/ Plate (m: 45 lbs, f: 30 lbs) About Harper: Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a […]

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WOD 2015-12-26

Strength: Snatches; Workout: 4 RFT (Deadlifts, Squats, Run)

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WOD 2015-12-16

Strength: Overhead Squats; Workout: 10 RFT (Sprint, Push-ups, Squats)

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WOD 2015-12-07

Strength: Back Squats; Workout: 3 RFT (Row, Squats, Run)

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