Author Archives: Andy

UPDATE – 14 July 2017

UPDATES Daily WODs will not be regularly posted, as they are now maintained in our Outlook calendars here at work. WODs may be posted in bulk here on the site at the end of the week, or they may not. … Continue reading

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Tuesday 23 May WOD

FOR TIME: “Memorial Day Murph” 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run Today we will be at the MacDill AFB Gym at the original track by the pullup bars for the wod, the clock … Continue reading

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Thursday 5 January WOD

SLED WORK // GOLF CART RACES We’ll attempt to use the pallet we found as a sled to drag it up and down the street.¬† Both golf carts will be available to push 1v1 in races.¬† Let’s see if those … Continue reading

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Wednesday 4 January WOD

FOR TIME: 3 Rounds 21¬†Kettlebell Swings @ 53/35lbs 12 Pullups 200m Run w/ kettlebell Post your time to the comments.  

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Tuesday 3 January WOD

FOR TIME: 3 Rounds 10 Lungewalk steps (per foot) 20 Pushups 30 Situps 40 Air Squats Post your time to the comments. Stretching class with Brooke at 1200 today!

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Thursday 22 December WOD

SKILL WORK: Practice your clean & jerk technique.  

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Wednesday 21 December WOD

FOR TIME: “12 Days of Christmas” 1 100m sprint 2 Thrusters (95/65) 3 Push Press (95/65) 4 Power Cleans (95/65) 5 Hand Release Pushups 6 Air Squats 7 KB Swings (53/35) 8 Med Ball Situps (20/14) 9 KB SDHP (53/35) … Continue reading

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