WOD 2-12-2016

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Warm up 9 min cap 3 rounds row 400m 10 bench push ups 10 lunges WOD 20 min cap 6 rounds 10 Squats 12 pull ups 30 mountain climbers

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WOD 5-11-2015

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Warm up 5 min cap 3 rounds 10 step ups 10 Pass throughs 8 air squats Metcon 5 rounds for time of: 21 “Nancy” Run 400 meters 15 Overhead squat 95 pounds Originally posted 2015-05-11 09:34:43.

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WOD 5-8-2015

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Warm up 5 min cap 3 rounds 10 Pushup 20 overhead squats 10 Pass throughs Weightlifting 5-5-5-5-5 10 minutes cap Bench press 80% Max Metcon 15 min cap 3 rounds 10 hand stand push ups/scale down hand stand push up from box 200 meter run 20 wall ball (12#/20#) Originally posted 2015-05-08 10:55:12.

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WOD 5-7-2015

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Warm up 5 min cap 10 Pushup release 15 Step ups 10 Pass throughs Metcon 21 min cap AMRAP 20 Presses (65/95) 50 double unders/150 singles 30 Pull-up/ring rows 30 ab mat sit ups Originally posted 2015-05-07 09:45:48.

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WOD 5-6-2015

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Warm up 5 minute cap 3 rounds 10 pass through pvc pipe 15 air squats 20 ab mat pushups Metcon 21 minute cap 50 dead-lifts (65/95) 200 meter run 40 dead lifts (65/95) 400 meter run 30 dead lifts (65/95) 600 meter run 20 dead lifts (65/95) 400 meter run 10 dead lifts (65/95) 200 meter run Originally posted 2015-05-06 […]

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WOD 5-5-2015

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Warm up 8 min cap 3rounds 30 double unders or 90 singles 20 step ups 18/12 box 8 ab mat sit ups Metcon 5 rounds, time each round 21minutes cap 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely 3 minutes between each round. (Barbara) Originally posted 2015-05-05 09:48:44.

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WOD 5-4-2015

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Warm-up 3 rounds place band around pole on one side and place band around waist, 20 mountain climbers w/ band around waist 10 air squats 10 ring rows Weightlifting Back Squat (5×5) Add 5lbs from your previous squat day weight Push Press (5×5) start at 50% of your one rep max Metcon (AMRAP – Rounds and Reps) 15 minutes AMRAP […]

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WOD 4-30-2015

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Warm-up 3 rounds 8 minute cap 20 air squats 20 box steps 10 ab mat situps Stretch 4 minutes cap foam roller quads and hamstrings 2 minutes each Metcon 25 minutes cap 2 1/2 mile run Originally posted 2015-04-30 09:28:25.

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WOD 4-29-2015

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Warm-up 3 rounds 8 minutes cap 10 huggers 10 push up release 10 air squats 10 each side, side shoulder circles to front and back Metcon 2 minutes standard Push-ups 30 seconds rest 2 minutes pull up close grip (hands out grip) 30 seconds rest 2 minutes wide arm Push-ups 30 seconds rest 2 minutes dead lifts 30 seconds rest […]

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WOD 4-28-2015

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Warm-up 3 rounds 8 minutes cap 20 box steps ups (20/12) 10 push up release 10 air squats 10 ab mat sit ups Metcon 21 Minute cap 200 meter run 40-burpees 400 meter run 30-burpees 600 meter run 20-burpees 400 meter run 10-burpees Originally posted 2015-04-28 09:46:21.

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