Category Archives: 30 minute workouts

WOD Thursday 3/5/2015

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Sets: 3 rounds Reps: 10-10-20-20x reps Intensity: beginners Process: this means do 3 rounds of each exercise with the prescriptive repetitions 10x Push-ups 10x Burpee 20x Jump Squats 20x Mountain Climbers Sets: 5 rounds Reps: 15-20-25-30x reps Intensity: mid/hi Process: this means do 5 rounds of each exercise with the prescriptive repetitions 15x Push-ups 20x Burpees 25x Jump Squats 30x […]

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WOD Wednesday 3/4/2015

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AMRAP: 10 minutes Reps: 20-6-10x reps Intensity: beginners Process: put 10 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. Lunges to curl (20) Each side 10 Chin-ups (6) over head squat (10) AMRAP: 15 minutes Reps: 30-10-15x reps Intensity: mid/hi Process: put 15 minutes on the clock […]

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Tuesday 3/3/2015

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Sets: 3 rounds Reps: 21-6-10x reps Intensity: beginners Process: this means do 3 rounds of each exercise with the prescriptive repetitions Burpees (21) Pull-ups (6) Sit-ups (10) Sets: 5 rounds Reps: 21-10-15x reps Intensity: mid Process: this means do 5 rounds of each exercise with the prescriptive repetitions Burpees (21) Pull-ups (10) Sit-ups (15) How to do a burpee how […]

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WOD 2-11-2016

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Warm up 7 min cap 3 rounds 35 jump rope 10 inverted pull ups 10 lunges 10 bench push ups WOD 28 min cap 5 rounds runs 200m 15 thrusters 12 burpees 15 dips Originally posted 2016-02-11 11:52:59.

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WOD 2-7-2016

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Warm up 7 min cap 3 rounds 20 med ball clean 20 box step ups 10 good mornings 12 butterfly kicks WOD 21 min 21-15-12-9 reps Thrusters Slam ball Mountain climbers Originally posted 2016-02-08 09:11:13.

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