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Posts by Admin
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04/23/14 Wednesday WOD
Warm Up 15 Good Mornings 30 Walking Lunges with 25/15lb plates 5 Jumping Jacks PLUS 2 Burpees x 10 30 Walking Lunges with 25/15lb plates 15 OHS – 3 seconds… Continue reading
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04-21-2014 Monday WOD
Warm Up 250m ROW 20 OHS 250 ROW Burgener warm up as a group Skill Snatch Technique WOD 2013 Games Ascending Chipper 5 Deadlift (280/185) 10 C2B Pull ups 15… Continue reading
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04-19-2014 Saturday WOD
Festivus for the rest of us! WOOO!! WOD 2014 Master’s Qualifer WOD 3
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04-17-14 Thursday WOD
Two days to Festivus!!!! Warm Up Instructor Led Group Warm Up Take a 400m run and stretch out if you show up early. You will need jumprope and PVC for… Continue reading
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04-14-2014 Monday WOD
Warm Up 50 Jumping Jacks 30 Ball Slams (light) 3 x 20sec Hand Stands 10 Superman to Hollow Hold 5 Wall Walks x 2 Rds Skill Cleans 5 x 5… Continue reading
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04/10/14 Thursday WOD
Warm up 500m Row 15 Squats 15 Pushups 15 Sit ups Burgener WarmUp Skill Snatch balance Snatch 5×5 WOD Run 400m 3,6,9,12,9,6,3 OHS (120/85) C2B Pullups Run 400m
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04-08-14 Tuesday WOD
Warm Up Run 400m 15min mobility WOD 1RM Squat Clean into 1RM Front Squat After Party 1 min Plank x 3
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04-07-14 Monday WOD
Warm up 400m Run 25 x squats, jumping jacks, frog situps, pushups 400m Run Skill 5×5 Back Squat, work up to to 85% 1RM WOD 20 min AMRAP – Partner… Continue reading
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01/19/2025 Sunday Workout
WARM UP3 ROUNDS6 Burpee Prep*6 Lateral Step Overs6/6 Staggered Stance KB Deadlift8 Alt. Cossack Squats (Option for Goblet)10 Alt. Deadbugs *RD 1: Inch Worms + Push-UpRD 2: 6 Up-Down +… Continue reading
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