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Posts by Admin
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10-29-13 Tuesday WOD
Warm Up ROW 450 meters 25 squats, Bicycle crunches, mt climbers and 4 wall walks Skill/Strength 5 x 5 Sumo Deadlift WOD EMOM Even minutes: 3 squat clean Odd minutes:… Continue reading
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10-19-13 Saturday WOD
Have fun with Coach Lauren while the rest of the coaching staff, with John, Troy and Margaret, compete at Fall Brawl 2013! WOOT! WOOT! WOD Cindy
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10-15-13 Tuesday WOD
Strength 5 x 10 Bench Press WOD Partner A rows 200M Partner B completes DU until Partner A is finished and then switch 5RFT THEN 5 x BW Sled Pull… Continue reading
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10-12-13 Saturday WOD
WOD 800m Run 10 BarBell Complex 3 Powerclean, 2 front squat, 1 STO x 2 RFT
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10-9-13 Wednesday WOD
Warm Up Row 350M 15 squats 15 good mornings 15 lateral leg swings (R=1) stretch for Deadlifts – hamstrings and back Skill/Strength Deadlift Strength Program or 5×5 at 60 to… Continue reading
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10-4-13 Friday WOD
Today’s WOD is a BTCF Hero WOD to memorialize the 20th anniversary of the Battle of Mogadishu (3-4 Oct 1993). Please take a moment today and reflect on how fortunate… Continue reading
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10-3-13 Thursday WOD
Warm Up Deck of Cards squats jumping jacks arm circles my climbers Skill Skin the cat – everyone should do 5-10 Strength program: ANY WOD 5 HSPU 10 Burpees 15 KB… Continue reading
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09-26-13 WOD Thursday
Warm UP Samson Stretch 30 DU 25 squats 20 Pull ups 15 push ups OHS w PVC Snatch balance with light weight (~10 reps) Alternate 3 x snatch balance with… Continue reading
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09-23-13 Monday WOD
Warm up 350m ROW 20 ballslams x 2 then wrist mobility Strength Press Skill med ball squat clean WOD 20 DB squat cleans 20 weighted situps 400M RUN 4RFT After… 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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