Coach Rob
WOD for Thursday 230921
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14)...
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Coach Rob
- 2 days ago
- 1 min
WOD for Wednesday 230920
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell...
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Coach Rob
- 3 days ago
- 1 min
WOD for Tuesday 230919
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3...
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Coach Rob
- 4 days ago
- 1 min
WOD for Monday 230918
BUFFALO WILD WINGS 12-9-6 Hang Squat Clean (155/105) Burpee Chest to Bar STRENGTH 3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)
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Coach Rob
- 6 days ago
- 1 min
WOD for Saturday 230916
SIR THOMAS SURPRISE Have fun with that!
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Coach Rob
- 7 days ago
- 1 min
WOD for Friday 230915
FETTUCCINE 3 Rounds 5 Burpee Box Jump Overs (30/24) 10 Power Cleans (115/80) -rest until 6 minutes- 3 Rounds 10/8 Calorie Echo Bike 20...
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Coach Rob
- Sep 13
- 1 min
WOD for Thursday 230914
ECHO THRUSTER FINAL - AFFILIATE VERSION 16/14 Echo Bike or 22/18 Row 21 Thrusters (75/55) 14/12 Echo Bike or 19/15 Row 18 Thrusters...
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Coach Rob
- Sep 11
- 1 min
WOD for Tuesday 230912
INTERVALS 2 sets: 21 Box Jump Overs (24/20) 15/12 Calorie Row 9 Burpee Box Get Overs (30/24) 21 Box Jump Overs (24/20) 15/12 Calorie Row...
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Coach Rob
- Sep 10
- 1 min
WOD for Monday 230911
SPEED DEMON 3 min AMRAP’s followed by 3:00 Rest 200M Run, 15 Bar Facing Burpee’s, Max OHS 75/55 200M Run, 12 Bar Facing Burpee’s, Max OHS...
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Coach Rob
- Sep 8
- 1 min
WOD for Saturday 230909
Old Bloodhound Teams of 2 8 rounds (YGIG) 10/8 cal bike 20 alt. split jumps 10 Wallballs 30/20 -Rest 3- 6 rounds 8 BMU/8 weighted...
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Coach Rob
- Sep 7
- 1 min
WOD for Friday 230908
PETUNIA 5 Rounds for Time 50 Double Unders 10 Ring Dips 20 KB Swings 32/24 30 Air Squats Target time : Under 16:00 Time cap: 20:00...
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Coach Rob
- Sep 7
- 1 min
WOD for Thursday 230907
BATTLE CANCER HERO 3 - 8 min AMRAPS W/ 2:00 rest between AMRAP 8 Minutes 100-200-300-400m Run (OR 10-20-30-40 Calories on any machine)...
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Coach Rob
- Sep 4
- 1 min
WOD for Tuesday 230905
SKI BAG 30/24 Calorie Row 30 Back Squats (155/105) 20/16 Calorie Row 20 Back Squats (155/105) Strength 3 Hang Pause Snatch @ 6/10 RPE 3...
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Coach Rob
- Sep 3
- 1 min
WOD for Monday 230904
LABOR DAY SCHEDULE 6 am 7 am 8 am 9:30 am no afternoon classes HELEN 3 Rounds 400m Run 21 Kettlebell Swings (53/35) 12 Pull Ups -OR- 3...
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Coach Rob
- Sep 1
- 1 min
WOD for Saturday 230902
MONDAY's Labor Day Schedule 6:00 am 7:00 am 8:00 am 9:30 am No afternoon classes Regular 6:30 & 8:30 am Saturday classes HONEY BADGER...
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Coach Rob
- Aug 31
- 1 min
WOD for Friday 230901
2 reminders!! Saturday is the last day to place your t-shirt and hoodie orders. There are two sign up sheets; make sure your order is...
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Coach Rob
- Aug 30
- 1 min
WOD for Thursday 230831
"HEY, YOU GUYS!!!" AMRAP 10 Minutes 12 Deadlifts (155/105) 9 Hang Cleans (155/105) 6 Push Jerks (155/105) *Each round must remain...
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Coach Rob
- Aug 29
- 1 min
WOD for Wednesday 230830
Mikey, Data, Mouth and Chunk 6 Sets 5 Burpee Dumbbell Deadlifts (2x50/35) 10 Dumbbell Shoulder to Overhead (2x50/35) 30 Crossover Single...
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