Sunday, September 22nd

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Sunday, September 22nd

Come join Odin at Frederick OktoberFest next Friday night at 6:00 pm!


SUNDAY

Buy-in:
100ft Sled Pull

5 rounds:
5 tire flips
20 calorie ski

Cash Out:
100ft Sled Pull

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Saturday, September 21st

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Saturday, September 21st

Come join Odin at Frederick OktoberFest next Friday night at 6:00 pm!


SATURDAY

Teams of 3:
60 Clean and Jerks
400m Team run
9 Rope Climbs
400m Team run
90 Lateral Barbell Burpees
400m Team run
9 Rope Climbs
400m Team run
60 Clean and Jerks

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Friday, September 20th

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Friday, September 20th

Come join Odin at Frederick OctoberFest next Friday night at 6:00 pm!


FRIDAY

On the 5:00 x 4 rounds:
20 Single Arm Dumbbell Snatches
20 WallBalls
20/15 Calorie Row

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Thursday, September 19th

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Thursday, September 19th

Can you believe it? The Open is almost here!! Finalized details will be announced this week!


THURSDAY

Weighted Strict Pull-up

4 rounds:
15 Strict PU
200m Run
30 Ab Mat Situps
200m Medball Run

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Wednesday, September 18th

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Wednesday, September 18th

Can you believe it? The Open is almost here!! Finalized details will be announced this week!


WEDNESDAY

Partner

AMRAP 5:
30 Bench Press
30 Bench Press
Max Rep Bench Press

Rest 5 minutes

AMRAP 5:
30 Front Squats
30 Front Squats
Max Rep Front Squats

Rest 5 minutes

AMRAP 5:
30 Deadlifts
30 Deadlifts
Max Rep Deadlifts

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Tuesday, September 17th

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Tuesday, September 17th

Can you believe it? The Open is almost here!! Finalized details will be announced this week!


TUESDAY

For time:
50/35 Calorie Assault Bike
125 DU
2K Row
125 DU
50/35 Calorie Assault Bike

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Week of September 15th - 22nd

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Week of September 15th - 22nd

The Open is coming…….and so are more details! Stay tuned!


MONDAY

Squat Clean & Jerk

3 rounds:
400m Run
12 Burpee Box Jump Overs
15 Thrusters


TUESDAY

For time:
50/35 Calorie Assault Bike
125 DU
2k Row
125 DU
50/35 calorie Assault Bike


WEDNESDAY

Partner: (see weights & more details in SugarWOD)
AMRAP 5:
30 Bench Press
30 Bench Press
Max Bench Press

Rest 5 minutes:

AMRAP 5:
30 Front Squats
30 Front Squats
Max Front Squats

Rest 5 minutes

AMRAP 5:
30 DL
30 DL
Max Deadlifts


THURSDAY

Weighted Strict Pull Up

4 rounds:
15 Strict PU
200m Run
30 AbMat Situps
200m Medball Run


FRIDAY

on the 5:00 x 4 rounds:
20 Single Arm Dumbbell Snatches
40 Air Squats
20/15 Calorie Row


SATURDAY

Teams of 3:
For time:

60 Clean & Jerks
400m Team run
10 Rope Climbs
400m Team run
100 Lateral Barbell Burpees
400m Team Run
10 Rope Climbs
400m Team run
60 Clean & Jerks


SUNDAY

Buy-in:
100 ft Sled Pull

5 rounds:
5 tire flips
20 cal ski

Cash-out
100ft Sled Pull

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Thursday, September 12th

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Thursday, September 12th

THURSDAY

1k Ski
5 D-Ball G2OS
200ft D-Ball Bear Hug Carry
800m Ski
5 D-Ball G2OS
200ft D-Ball Bear Hug Carry
600m Ski
5 D-Ball G2OS
200ft D-Ball Bear Hug Carry
400m Ski
5 D-Ball G2OS
200ft D-Ball Bear Hug Carry
200m Ski
5 D-Ball G2OS
200ft D-Ball Bear Hug Carry

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Wednesday, September 11th

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Wednesday, September 11th

WEDNESDAY

“Always Remembered”

Teams of 2:
Buy-in: 2001m row

4 rounds:
9 rope climbs
11 Bear Complexes

Cash-out: 2977m row

GOAL: Be strong in the face of adversity. Come together and work hard to overcome.

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Tuesday, September 10th

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Tuesday, September 10th

September 12th @ 5:30pm: Skills Class!!! We will be focusing on Pull Ups! Please sign up in TRIIB

Hat orders are due on Wednesday!


TUESDAY

AMRAP 6:
1 Strict HSPU
1 Strict PU
(Increase by one rep each round)

5 rounds:
15 KBS
400m run
40 DU

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Week of September 9th - September 16th

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Week of September 9th - September 16th

Skills Class is Thursday @ 5:30! The focus is on Pullups!


MONDAY

Overhead Squat

2 rounds:
25 OHS
35/25 Calorie Assault Bike


TUESDAY

AMRAP 6:
1 Strict HSPU
1 Strict PU

5 Rounds:
15 KBS
400m Run
40 DU


WEDNESDAY

“Always Remembered”

Teams of 2:
Buy in: 2001m row

4 rounds:
9 Rope Climbs
11 Bear Complexes

Cash-out: 2977m row


THURSDAY

1k Ski
5 D Ball G2OS
200’ D-Ball Bear Hug Carry
800m Ski
5 D Ball G2OS
200’ D-ball Bear Hug Carry
600m Ski
5 D Ball G2OS
200’ D-Ball Bear Hug Carry
400m Ski
5 D Ball G2OS
200’ D-Ball Bear Hug Carry
200m Ski
5 D Ball G2OS
200’ D-Ball Bear Hug Carry


FRIDAY

15-12-9-12-15
T2B
Deadlifts
Lateral Barbell Burpees


SATURDAY

AMRAP 20
Partner

Partner A: AMRAP of…..
50 Double DB Lunges
5 Double DB Burpee
50’ Double DB Lunges
5 Double DB Devil Press

Partner B: 400m Run

When partner B finishes the run, they will pick up where partner A left off.


SUNDAY

3 rounds:

1 minute wall balls
1 minute SA DB Hang C&J
1 minute assault bike calories
1 minute rest

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Sunday, September 8th

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Sunday, September 8th

September 12th @ 5:30pm: Skills Class!!! We will be focusing on Pull Ups!


Strongman SUNDAY

AMRAP 20:
Partner A:
50 DU
20 Walking Lunges
Partner B:
5 Ground to Over shoulder Stones
100’ stone carry

Once partner B finishes their stone carry, switch! Partner B will pick up where Partner A left off.

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Friday, September 6th

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Friday, September 6th

Yay!! Its bring a friend day!!!!


Bring a Friend FRIDAY

Partner AMRAP 20:
Buy In: 1500m Row

Directly into….

30/20 Calorie Bike
20 WB
20 Burpees

1 person works at a time

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Week of September 2nd - September 8th

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Week of September 2nd - September 8th

Special Labor Day hours: Monday September 2nd
…..heats for the Hero WOD will begin at 8am. Evening classes are cancelled.

Bring a Friend Friday is September 6th!!!


MONDAY

Six rounds for time of:

• 30 Squats

• 135 pound Power clean, 19 reps

• 7 Strict Pull-ups

• Run 400 meters


TUESDAY

Back squat complex

For time:

800m run

50 barbell thrusters

50 burpees


WEDNESDAY

AMRAP18:

20 DB snatches

15/12 calorie assault bike

20 DB box step ups

9 BMU


THURSDAY

AMRAP15:

200m run

15 slam balls

3 rope climbs


FRIDAY

Partner AMRAP20:

Buy-in: 1500m row, into….

30/20 calorie assault bike

20 WB

20 Burpees


SATURDAY

Buy in: 1 mile run

21-15-9

DL

Box Jump Overs

T2B

Cash out: 1 mile run


STRONGMAN SUNDAY

AMRAP20: (partner)

Partner A: 50 DU, 20 walking lunges

Partner B: 5 stones ground to overhead, 100f stone carry.

partners switch when Partner B completes their stone carry

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Sunday, September 1st

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Sunday, September 1st

Labor Day Hours: Monday…..heats will be run beginning at 8:00am. Evening classes are cancelled


Hero WOD Sunday

“WESTON”
5 rounds:
Row 1000m
200m Farmers Carry
45 lb Waiter Walk, right arm
45 lb Waiter Walk, left arm

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Saturday, August 31st

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Saturday, August 31st

Labor Day Hours: Monday…..heats will be run beginning at 8:00am. Evening classes are cancelled


Hero WOD Saturday

“MORRISON”
50-40-30-20-10
Wall Balls
Box Jumps
KB Swings

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