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Posts by Admin
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7-31-13 Wednesday WOD
Warm up CF x 1 Burgener Warm up with PVC Skill Snatch Work up to WOD weight and get weights ready for increases WOD 4 Snatches EMOM Every 5 min… Continue reading
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7-25-13 Thursday WOD
Warm Up 15 OHS with PVC Shoulder stretching with bands 3 wall walks 200m Run x 3 Skill American vs Russian KB Swing WOD – 2008 CrosssFit Games 30 squat… Continue reading
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07/22/13 Monday WOD
Warm Up 15 push ups 15 Squats roll out arms on bar and calves on foam roller Skill Heavy Cleans 5×5 WOD EMOM for 6 minutes 7 Box Jumps and… Continue reading
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7-11-13 WOD Thursday
Warm Up 15 x OHS 15 x Push up 15 x Squat 15 x Pull up shoulder roll outs and runners stretch SKILL Push Jerk 5 x 5 WOD 10… Continue reading
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07.10.13 WOD Wednesday
It’s Hump Day so here goes….. Warm Up Row 1500M Mobility Skill 5 x 5 Back Squat – follow strength cycle or work up to 85% capacity WOD For time:… Continue reading
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07-08-13 WOD Monday
This WOD should be hard and fast – prescribed weights are recommended. Which means don’t be a hard ass. Get the work done at the Rx’d weights – If it looks… Continue reading
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07-03-13 WOD Wednesday
Warm UP 200m Run 30 squats, ball slams, bicycle crunches, pull ups and push ups Skill 5 minutes Double Unders WOD 4 Shankle (115/75) 28 Cal ROW x 4RFT After… Continue reading
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07-02-13 WOD Tuesday
Warm Up – 30 of each exercise Jumping jacks Push Ups Pull Ups OHS Sit ups Skill 1RM press, then 3RM push press WOD 10 Back ext 20 T2B 30… 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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