Category Archives: Cardiovascular fitness

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 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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WOD 12-10-2015

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Warm up 8 min cap 3 rounds run 400m 10 incline push ups 10 db presses WOD  24 min cap 5 rounds row 500m 20 deadlift 20 wall ball shots 25 butterfly kicks Originally posted 2015-12-10 15:11:13.

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WOD 12-7-2015

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Warm up 7 min cap 3 rounds Run 400m 8 knees to chest 8 pull ups WOD Tabata 20 seconds on 10 seconds off 8 rounds push press sit-ups slam ball dips Originally posted 2015-12-07 19:10:21.

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WOD 12-2-2015

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Warm up 7 min cap 3 rounds 20 jump squats 8 hand stand push ups 12 kettlebell swing WOD 25 min cap 4 rounds 15 dips 40 wall-ball shots 15 Upright Row Originally posted 2015-12-02 17:01:38.

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WOD 11-18-2015

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Warm up 7 min cap 3 rounds 12 squat kicks 10 hand stand push ups 12 inverted chin ups WOD 28 min cap 4 rounds 12 bench press 20 mountain climbers 20 Kettlebell swing row 500m Originally posted 2015-11-18 20:37:16.

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WOD 11-16-2015

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Warm up 7 min cap 3 rounds 16 med ball clean 12 push ups 20 lunges WOD 21 min cap 5 rounds 15 incline db presses 20 deadlifts 20 step ups Originally posted 2015-11-16 20:38:51.

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WOD 11-12-2015

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Warm up 7 min cap 3 rounds 10 inverted chin ups 10 mountain climbers 10 dips WOD 15 min AMRAP 7 pull-ups 10 push-ups 18 squats 15 knees to chest Originally posted 2015-11-12 21:18:41.

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WOD 11-09-2015

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Warm up 7 min cap 3 rounds 45 double unders/60 singles 10 slam ball 10 knees to chest WOD 29 min cap 5 rounds Run 400m 20 thrusters 10 hand stand push ups Originally posted 2015-11-09 18:17:43.

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WOD 11-03-2015

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Warm up 10  min cap 4 rounds 20 push ups 12 butterfly kicks 12 wall ball shots 30 cross crunch WOD 12 min cap AMRAP 21 inverted pull ups 21 burpees 21 over head squats Originally posted 2015-11-03 16:08:11.

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