Category Archives: Stretching Exercises

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 11-02-2015

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Warm up 9 min cap 3 rounds 15 step ups row 400m 10 wall ball shots WOD 28 min cap 30, 20, 10 reps jump box deadlift slam ball 2 min break Originally posted 2015-11-02 16:19:35.

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WOD 9-14-2015

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Warm up 8 min cap 3 rounds 10 wide push ups 20 air squats 10 shoulder presses pvc WOD 30 min cap 2 rounds 10 thrusters 10 chest-to-bar pull-ups 10 burpees 15 thrusters 15 chest-to-bar pull-ups 15 burpees 20 thrusters 20 chest-to-bar pull-ups 20 burpees Originally posted 2015-09-14 17:05:55.

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WOD 8-20-2015

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Warm up 10  min cap 4 rounds 20 mountain climber 12 butterfly kicks 12 wall ball shots 30 cross crunch WOD 10 min cap AMRAP 21 inverted pull ups 21 burpees 21 over head squats Originally posted 2015-08-20 16:02:30.

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WOD 8-17-2015

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Warm up 3 rounds 8 min cap 10 Push ups 12 Ring rows 15 Med ball clean WOD 21 min cap 4 rounds 25 Kettlebell swings 50 Double under or 100 singles jumps 14 Bench press 70% max Originally posted 2015-08-17 19:01:45.

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WOD 8-13-2013

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Warm up 8 min cap 3 rounds 12 butterfly kicks 12 wall ball shots 30 cross crunch 8 push ups WOD 28 Min cap 4 rounds 25 Deadlifts 10 Bench press 80% 2 min break Originally posted 2015-08-13 05:25:40.

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WOD 8-10-2015

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Warm up 8 min cap 3 rounds 10 ring rows 15 push ups 10 box jumps WOD 25 min cap 3 rounds MR: Maximum repetitions 21 inverted pull ups 21 dips 12 back squats MR Originally posted 2015-08-10 13:46:51.

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WOD 8-7-2015

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Warm up 8 min cap 3 rounds 10 kettlebell swings 12 inverted pull ups 15 air squats WOD 21 minute cap 50 wall ball shots Run 200M 40 wall ball shots Run 400M 30 wall ball shots Run 600M 20 wall ball shots Run 400M 10 wall ball shots Run 200M Originally posted 2015-08-07 17:18:31.

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WOD 8-6-2015

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Warm up 1 minute each 3 rounds Sit ups Mountain climbers Overhead squats WOD 18 min cap 4 rounds 12 Toes to bar 20 lunges 12 Knees to chest 20 slam ball 30 crunches Originally posted 2015-08-06 16:38:31.

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WOD 8-5-2015

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Warm up 5  min cap 3 rounds 10 Box Steps ups 5 burpees 8 wall ball WORD AMRAP, 18 min cap (AMRAP: as many rounds as possible) 50 Double under/150 singles 15 Box jump 10 hand stand push ups 12 chin ups Originally posted 2015-08-05 15:46:18.

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