Category Archives: 30 minute workouts

WOD 7-22-2015

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Warm up 30 sec alt 3 rounds Quad Stretch Hamstring Stretch Lower Back Stretch Front Shoulder Stretch Chest stretch Tricep Stretch WOD  3  rounds 18 min cap 30 wall ball shots Row 500m Originally posted 2015-07-22 17:00:56.

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WOD 7-21-2015

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Warm up 6 min cap 3 rounds 20 double unders/65 singles 6  handstand push-ups 10 lunges WOD  4  rounds 21 min cap 12 plate ground to overheads Run 400m 8 knees to chest Originally posted 2015-07-21 13:36:13.

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Best Overall Stretching Exercises

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Calf Stretch The calf stretch is one of the primary stretching exercises for stretching the lower leg and foot. It is an often overlooked stretch but it is still important for running, cycling, and weight training. If the calves are not properly stretched, the user may experience a cramp. The calf stretch is performed one leg at a time, while […]

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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 7-20-2015

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Warm up 7 min cap 3 rounds 10 step ups 12 ring rows 10 push ups WOD  5 rounds 25 min cap 25 kettlebell swings 25 toes to bar 12 bench press Originally posted 2015-07-20 15:37:29.

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WOD 7-19-2015

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Warm up 8 min cap 3 rounds 10 overhead squat pvc 10 good mornings 15 knees-to-elbows WOD  5 rounds 25 min cap 20 wall-ball shots 20 front squats 25 abmat sit ups Originally posted 2015-07-19 14:21:28.

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WOD 7-18-2015

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Warm up 9 min cap 3 rounds Run 200m 10 jump squats 10 crunches WOD  6 rounds 30 min cap 10 Shoulder Press 14 one-legged squats, alternating 12 pull-ups Originally posted 2015-07-18 10:56:35.

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WOD 7-16-2105

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Warm up 6 min cap 3 rounds 10 PVC presses 12 air  squats 10 toes to bar WOD  3 rounds 30 min cap 10 hand stand push ups 400 meter run 30 deadlifts 65# or bodyweight Originally posted 2015-07-16 14:05:37.

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WOD 7-15-2015

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Warm up 8 min cap 4 rounds 10 PVC OH squats 10 Burpees 10 abmat situps WOD  5 rounds 30 min cap 30 med ball clean 30 box jumps 50 double unders/150 singles 20 push presses (65#/95#) Originally posted 2015-07-15 14:45:51.

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WOD 7-14-2015

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Warm up 7 min cap 3 rounds 10 wall ball shoots 10 kettlebell swings 10 box jumps WOD 12 min cap AMRAP 12 dumbbell Thrusters 50 double-unders/150 singles Originally posted 2015-07-14 14:57:26.

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