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W.O.D.
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12/27/13 Friday WOD
Warm up 3 x 300m on rower at 60%, 70% and 80% effort 5 minutes of mobility and stretching – this doesn’t mean stand around….if you don’t know what to… Continue reading
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12/24/13 Tuesday WOD
12 Days of Christmas! Bringing back a BTCF favorite – Check your weights and time from 9/21/13 to compare and give yourself a goal to beat! WOD will start promptly… Continue reading
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12-21-2013 Saturday Workout
Remember Saturday is the Last Minute Market so it’s going to be a very busy day at the gym and the building. You should plan to stay before or after… Continue reading
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12-20-2013 Friday Workout
It wouldn’t be fair to offer you a clinic on double unders and then not give you an opportunity to use them, right? Thanks to Outlaw for this lovely little… Continue reading
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12-19-2013 Thursday Workout
Enjoy a couple of repeat workouts this week. You’ve seen this before, July 28th. Time to revisit and see what kind of improvement can be made. With a boatload of… Continue reading
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12-18-13 Wednesday WOD
Warm Up – doesn’t have to be flashy to be effective, but you should be working hard and pushing your limits on OHS depth and really stretching with the shoulder… Continue reading
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12-17-2013 Tuesday Workout
We are adding Snatch work into this session’s strength cycle. Similar to November’s addition of Front Squats and Squat Cleans, we’ll be using our Overhead Squat as a guideline for… Continue reading
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12-14-2013 Saturday Workout
Warmup 30 DU/60 Singles 20 Squats 10 Pushups 5 Burpees 10min AMRAP Strength 1RM Press, then 3RM Push Press Workout Partner WOD 20 Mtn Climbers 10 Squat Cleans 10 Push… Continue reading
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12-13-13 Friday WOD
Warm Up 400m RUN Deck of cards for 5 minutes: squats, bicycle crunch, jumping jacks, push ups Strength 5 x 5 Squat Cleans WOD 21-18-15-12-9-6-3 DB Snatch Burpees on the… Continue reading
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06/15/2025 Sunday Workout
WARM UPMOBILITY ROUND10 Calf + Tib Raises10 Alt. Plank Calf Stretches*10 Up-Dog to Down Dog10 SLOW Scap Push-Ups6-8 Child’s Pose Walk-Outs** *From a plank position, fold one foot over the… Continue reading
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