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Posts by Admin
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01-14-15 Wednesday WOD
Special request from Jim and Melissa for their WODiversary – So happy to celebrate a great couple on their anniversary with BTCF! Partner WOD – Jim & Melissa WODiversary 50-40-30-20-10… Continue reading
/ W.O.D.
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01-12-15 Monday WOD
Warm up 10 min mobility Burgener Warm up Snatch technique WOD 1 complex EMOM, 15 minutes high hang snatch hang snatch full snatch After Party 50 wall ball situps for… Continue reading
/ W.O.D.
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010515 Monday WOD
Strength Wendler, week 1 Deadlift and Bench WOD 15 min AMRAP 10 weighted lunge (R+L=1) 10 KB swings (53/35 American) 10 Box Jump (24/20) 10 Vsit After Party 3 x… Continue reading
/ W.O.D.
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12-29-14 Monday WOD
Warm up Mobilize for 10 minutes then Actually Get Sweaty…. 5 rounds of 4 Jumping Jacks plus two burpees 10 Mt Climbers x 3 Skill Tabata (8 rounds) KB swings… Continue reading
/ W.O.D.
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12-27-14 Saturday WOD
WOD The Open 14.5 (original 3/28/14) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees
/ W.O.D.
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12-24-14 Wednesday WOD
Warm Up with exercises Skill – INVERSION Hand stand push ups, hand stand walk practice, unassisted head stands and unassisted hand stands…pull out the blue mats and HAVE FUN! WOD… Continue reading
/ W.O.D.
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12-22-14 Monday WOD
It’s Finally HERE!! Deload Week! Strength Squat, Week 9 Deload Week! WOD 12 min WOD (main page 141210) 1 min cleans (135/95) 1 min push jerks 2 min cleans 2… Continue reading
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03/02/2025 Sunday Workout
WARM UP1 ROUND1:00 Row/Bike/Ski10 Good Mornings10 Scap Pull Ups10 Shoulder Taps5 Push Up to Pike Into… 1 ROUND1:00 Row/Bike/Ski10 DB Deadlifts10 SeeSaw Rows10 Up-Downs5 Tempo Push-Ups (31X1) Into… 1 ROUND1:00… Continue reading
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