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W.O.D.
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05-20-2013 Monday WOD
Warm Up 200M Run 15 Burpees 200M Run 15 Burpees 200M Run Skill Max Height Box Jump WOD Back Squat 5×5 between sets perform max pullups. you may drop from… Continue reading
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05-17-13 Friday WOD
Warm Up 30 reps each exercise – any order Squat, Push up, Pull up, Bicycle crunch, Cat / Cow Skill KB swing – and find the proper weight for the… Continue reading
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05-16-13 Thursday WOD
Warm 500M Row 25 squats 25 Sit ups 10 back extensions Skill Jerks and Footwork WOD 3RFT – 12 DL / 9 Hang power cleans / 6 Push Jerk /… Continue reading
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05-15-13 Wednesday WOD
Wow – it’s the middle of May! Check out the chalk board at the gym for upcoming events. The Cleveland Marathon, The Hammy (May 26), Body Comp Analysis at BTCF (June… Continue reading
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05-11-13 Saturday WOD
Warm Up 5 Push Up 10 Sit Ups 15 Squats WOD 800M Run 50 Wall Balls (20/14) x 3
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05-10-13 Friday WOD
Warmup Hamstring stretch and roll out 3 inchworms 6 cat /cow 9 pushups 18 squats Skill 36 ball slams WOD “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30… Continue reading
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05/09/13 Thursday WOD
Warmup SS Shoulder roll out 10 Pushup 10 Pull up 10 Squat 20 Bicycle Crunch (R/L=1) Run / Row 400 x 2 Skill Wall Balls – 10 x 5 with… Continue reading
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05-06-2013 Monday Workout
Warmup 500m Row 25 Squats x 3 Rds Skill/Strength 5×10 Good Mornings Stretch/Foam Rolling Between Sets Workout 15 Deadlift (135/95) 15 push-ups x 10 Rds For Time After Party 800m… Continue reading
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05-03-13 Friday WOD
It’s Day 3 of the Whole Food Challenge – Stay Strong and Pre Plan! This is what the challenge is all about. I know you can do it!! Warm UP… Continue reading
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4-30-13 Tuesday WOD
Warm up run 400 squat 25 pushup 15 x2 Skill roll out on bar, with foam rollers and lacrosse balls WOD Five Rounds OHS 10 10 10 … 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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