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W.O.D.
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06-13-14 Friday Workout
Happy Birthday Amanda G! Workout 90 Double Unders 80 Lunges (R=1,L=2) 70 Sit-ups 60 KB Swings 50 Burpees 40 Back Squats 30 Back Ext 20 cal Row 10 Hand Stand… Continue reading
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06-11-2014 Thursday Workout
Happy WODiversary Dru! Warmup High Knees 10 Squats 3 Wall Walks Butt Kickers 10 Squats 3 Wall Walks Over the Fence 10 Squats 3 Wall Walks Under the Fence 10… Continue reading
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06/11/14 Wednesday WOD
Warm up Squat Push ups Bicycle crunches OHS Burpees Strength Bench Press, Week 2 3 x 3 WOD 7 Power Snatch (95/65) 7 Box Jumps (24/20) 7 RFT After Party … Continue reading
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06-10-2014 Tuesday Workout
Warmup 1min Jump Rope 15 Pushups 15 Box Jumps x 3 Rds 1min Plank 30 Bicycle Crunches 30 Flutterkicks 30 Back Ext x 2 Rds Skill Jerk / Shoulder to… Continue reading
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06/09/2014 Monday WOD
Warm up CF 200m Run Backwards CF Strength Week 2 Back Squat WOD 4RFT 200m Run 20 DB Push Press 20 DB Weighted Lunges 20 DU After Party 10 MB… Continue reading
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06/06/14 Friday Workout
Group Warmup Butt Kickers High Knees Lunges Inch Worms w/ Pushup x 3 Rds Skill/Strength 12min EMOM – Muscle Ups – Transitions – Dips Workout 250m Row 25 KB Swings… Continue reading
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060514 Thursday WOD
It’s Thursday ALREADY?? Geez, time is flying by! Don’t miss out on another month or another week of bad eating habits. Join us for the BTCF Nutrition Clinic on Sunday… Continue reading
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06-04-2014 Wednesday Workout
Instructor Led Warmup 500m Row or 400m Run 15 Squats 15 PVC Good Mornings 15 PVC Thrusters 15 Squats Group Mobility 4min High Intensity Warmup – Jumping Jacks, Burpees, Mountain… Continue reading
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06-03-2014 Tuesday WOD
Margaret’s Birthday WOD…she’s young at heart, folks! Jillian and I were thinking of how to incorporate some things Margaret loves and hates into this WOD. And to her credit, I… Continue reading
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03/09/2025 Sunday Workout
WARM UP2 ROUNDS100M Jog8/8 Leg Swings Fwd + Back8/8 Leg Swings Side to Side10 Glute Bridge Raises10 Deadbugs10 Cossack Squats Into… 2 ROUNDS:30 Jump Rope10 KB Deadlifts8/8 Lateral Step Ups10… Continue reading
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