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W.O.D.
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07-08-2014 Tuesday
Happy (Belated) Birthday Sarah F! Warmup 5min Jump Rope / Double Under Practice Roxanne – Burpees 5min Mobility Strength Week 2: Back Squat Workout 7 Pullups 6 Box Jumps 14… Continue reading
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07-07-14 Monday WOD
Warm up Frankenstein High kicks 3 Tuck Jumps + 3 Burpees x 8 Skill Lever Work -watch THIS VIDEO from GymnasticsWOD Inverted Hangs, Skin the Cat, and Hollow Rocks WOD Main… Continue reading
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07-02-14 Wednesday WOD
Warm up Same as yesterday, I dig it! Strength Press, Wendler Week 1 If you made it through all four weeks of the last cycle, increase your 1RM by 5lbs… Continue reading
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07-01-2014 Tuesday Workout
Happy July! We’re going to be adding in some more gymnastic style elements to our programming this cycle, get ready! Warmup Skill 3 x 8 Chin Up 2 x 10… Continue reading
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06-30-214 Monday Workout
Group Warmup 10 Mountain Climbers 5 Squats 5 Pushups x 4 Rds Burgener Warmup Mini-WOD Prep! 5 Squats 2 Box Jump x 3 Rounds Strength Wendler Week 1! Back Squat Warmup Set 5 x… Continue reading
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06-28-2014 Saturday Workout
Warmup Skill WOD Prep HSPU & Clean Review Workout 9 HSPU 21 Power clean (135/95) 35 Double Unders 15min AMRAP
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06-26-2014 Friday Workout
Strength Week 4 Back Squat 5 x 40% 5 x 50% 5 x 60% Workout 30-20-10 KB Thrusters Pullups For Time
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06-26-14 Thursday WOD
whoa….one month till I’m super old and 2.5 weeks before the big one for Jillian!! Love that our Birdtown peeps keep us feeling young and foolish! Warm Up Samson… Continue reading
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04/27/2025 Sunday Workout
WARM UPGENERAL MOBILITY10 Thread the Needle8 Samson Lunges5 Up to Down Dog10 Slow Arm Haulers1:30 Mod Bike Into… 2 ROUNDS10 DB Hammer Curls → Supinated(RD2)10 Straight Leg Sit-Ups → Butterfly(RD2)10… Continue reading
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