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Workout of the Day


Oct 22, 2014   //   by Nate   //   WOD  //  No Comments

Handstand Hold against wall
Shoulder Taps against wall of HS hold proficient

Row 1000m @70%
Rest 4 min
Row 1000m @80%
Rest 4 min
Row 1000m @90%

Competition WOD


May 27, 2013   //   by Nate   //   GWOD, WOD  //  Comments Off

-3 rounds-

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


Other Workouts Today

Below are some other WODs for today from gyms that we quite like.

Crossfit HQ

Wednesday 141022

Push jerk 3-3-3-3-3 reps Post loads to comments. Compare to 090910. Maggie Klaus. Tactile cueing on the push press with E.C. Synkowski - [video] Royals' Wade Davis Adds 2 MPH to Fastball T[more]

Crossfit Endurance

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  • Gymnastics WOD

    Wed 10/22

    FLEXIBILITY:2 ROUNDS:10 Sit Up to Pikes 1 minute Super Couch Stretch  each legHold Side Split 1 min each legPost your experience to Whiteboard or comments. [more]

    Mobility WOD

    The Essential Hormonal Primer for Women (and People that Know Women) | MWOD Community Video

    We are back with the incredible Dr. Richard Lee of Gene-Solve for part II of his neuroendocrine/hormonal primer. Today, Dr. Lee talks to the other half of the room (women) about some of the gender spe[more]