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Siteplicity

Ball Slammed

November 22, 2011, , , , , 0
New Hoodie Order Sheets are posted! You have until 12/12 to reserve one! We need lots of volunteers for the Carolina Fitness Challenge – sign up sheets are posted! WOD for Wednesday 112311 – Click Here For Today’s Schedule Rings Work on ball ups, inversions, skin the cats, and levers –Rest– 6 Rounds For Time:...
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Wheel Balance

November 21, 2011, , , 0
New Hoodie Order Sheets are posted! You have until 12/12 to reserve one! We need lots of volunteers for the Carolina Fitness Challenge – sign up sheets will be posted this afternoon! WOD for Tuesday 112211 – Click Here For Today’s Schedule Snatch Balance 1-1-1-1-1-1-1 –Rest– 5 Rounds For Time: Run 200m 5 Power Snatch...
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Dead’n Heavy

November 20, 2011, , 0
New Hoodie Order Sheets are posted! You have until 12/12 to reserve one! We need lots of volunteers for the Carolina Fitness Challenge – sign up sheets will be posted this afternoon! WOD for Monday 112111 – Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– AMRAP in 12 Minutes: 5 Deadlifts (heavy) 7 Box...
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Geer Street Regatta

November 19, 2011, , 0
Interested in volunteering for the Carolina Fitness Challenge on 12/10?  Email Dave! WOD for Sunday 112011 – Click Here For Today’s Schedule Rowing Basics A thorough review of the basics on the C2 Rower –Rest– For time: Row 300m 20 Push Press (135/95) Row 300m 15 Push Press Row 300m 10 Push Press Row 300m...
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Perfect Pushups

November 18, 2011, , 0
Interested in volunteering for the Carolina Fitness Challenge on 12/10?  Email Dave! WOD for Saturday 111911 – Click Here For Today’s Schedule Pushups 50-75 Strict Reps  w/1 count hold at top and bottom of movement without breaking plank hold –Rest– In teams of two, alternating each movement, complete 10 Rounds For Time: 10 Thrusters (95/65)...
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Beef Stew

November 17, 2011, , , , , 0
Interested in volunteering for the Carolina Fitness Challenge on 12/10?  Email Dave! WOD for Friday 111811 – Click Here For Today’s Schedule Turkish Get Ups Work up to 70lbs with each arm –Rest– As many reps as possible: 2 minutes – Pullups Rest 30 seconds 2 minutes – Handstand Pushups Rest 30 seconds 2 minutes...
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Clusterf*&k

November 16, 2011, , , , 0
Last day to grab a WOD for Warriors t-shirt! $20 cash! WOD for Thursday 111711 – Click Here For Today’s Schedule Back Squat 1-1-1-1-1-1-1 –Rest– 5 Rounds For Time: 5 Clusters (135/95) 50 Double Unders Post Back Squat Loads and Workout Time to Comments For the strength segment, perform 7 single rep Back Squats going...
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Go Hard Daily

November 15, 2011, , , , 0
We have about 5 WOD for Warriors t-shirts left for $20 cash! WOD for Wednesday 111611 – Click Here For Today’s Schedule Bench Press 3-3-3-3-3 –Rest– For time: 25 GHD Situps 1 Muscle Up 20 GHD Situps 2 Muscle Ups 15 GHD Situps 3 Muscle Ups 10 GHD Situps 4 Muscle Ups 5 GHD Situps...
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Make A Man Out Of You Yet

November 14, 2011, , , , , 0
We have about 5 WOD for Warriors t-shirts left for $20 cash! WOD for Tuesday 111511 – Click Here For Today’s Schedule Snatch Establish 1RM –Rest– 5 Rounds For Time: 5 Man Makers (40/25) 5 Deadhang Pullups Run 200m Post Snatch Loads and Workout Time to Comments For the strength segment, take 20 minutes or...
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Doug E Fresh

November 13, 2011, , , , 0
We have about 5 WOD for Warriors t-shirts left for $20 cash! WOD for Monday 111411 – Click Here For Today’s Schedule Power Clean Establish 1RM –Rest– 21-15-9 Reps For Time: Ring Dips Wall Ball (20/12) Power Clean (135/95) Post Power Clean Loads and Workout Time to Comments For the strength segment, take 20 minutes...
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