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Posts by Admin
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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
/ W.O.D.
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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
/ W.O.D.
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06-23-14 Monday WOD
Warm Up Dynamic Warm up WOD 2000m Row – broken up any way you like before, during or after the following: 50 KB swings 50 Pushups 50 Toes to Bar… Continue reading
/ W.O.D.
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06-20-14 Friday WOD
Warm up ROW 400 Pushup Squat Burpee / Mt Climber Combo Strength Deadlift Week 3 WOD 3RFT 400m run 12 SDHP (115/75) 12 Push Press After Party Max handstand hold… Continue reading
/ W.O.D.
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06-19-14 Thursday WOD
Warm Up 1000m ROW OHS x 15 FlutterKicks x 25 Strength Back Squat, Week 3 WOD 3RFT 30 Wallball (20/14) 10 Power Clean (185/120) 5 Muscle Ups *sub 2 Pullups… Continue reading
/ W.O.D.
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06-18-14 Wednesday WOD
Warm UP CF x 2 Mobility Strength Press, Week 3 WOD 3 min work, 1 min rest x 5 5 pull ups 10 push ups 15 squats if your hands… Continue reading
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06-17-14 Tuesday WOD
Warm Up OHS and Samson Stretch Shoulder Pass Through Burgener warm up Skill Snatch work – you could watch this video…or this video…… WOD 14 minute EMOM Odd Minute: Snatch –… Continue reading
/ W.O.D.
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06-16-14 Monday WOD
Jordan’s Birthday WOD! Let’s have some fun today!! Warm up 5 jumping jacks and 2 burpees x 5 15 Squats 15 push ups 15 bicycle crunches Skill Bear Crawl Crab… Continue reading
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…Workout of the Day
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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