Category Archives: Crossfit

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 7-7-2015

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Warm up 6  min cap 3 rounds 10 step ups 10 Ring Rows 10 Lunges WOD 21 min cap 4 rounds 30 Front squats 15 kipping pull-ups 20 Jump box 30 ab-mat situps Originally posted 2015-07-07 17:44:34.

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WOD 7-6-2015

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Warm up 6  min cap 3 rounds 20 double unders/65 singles 10 Overhead squats pvc 10 step ups WOD 35 min cap 40-30-20 reps wall-ball shots 20# kettlebell swing box jumps push presses 45#/65# 2 min break Originally posted 2015-07-06 13:35:16.

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WOD 7-4-2015

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Warm up 6  min cap 3 rounds 10 step ups 10 ring rows 10 mountain climbers WOD 12 mins cap AMRAP. Row 200m 20 Jump box 10 handstand push-ups Originally posted 2015-07-04 11:29:56.

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WOD 7-3-2015

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Warm up 6  min cap 3 rounds 10 lunges 10 release push ups 10 med ball clean WOD 30 mins cap 4 rounds. 10 RM: max effort for 10 reps 10 bench press 10RM 10 deadlifts 10RM 50 double unders/singles 150 Originally posted 2015-07-03 15:44:17.

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WOD 7-2-15

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Warm up 6 mins cap 3 rounds 10 step ups 10 over head squat pvc 10 good mornings WOD 12 mins cap AMRAP 15 dips 12 chin ups 20 deadlifts Originally posted 2015-07-02 15:49:02.

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Run Spartan Race as a UTS Team

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Run Spartan Race as a UTS Team. Hi guys and girls we are volunteering as well as running the Spartan Race in PA on Saturday July 11. We are looking to take a Group of people who are willing to take a challenge. there will be 2 groups one running with @julie coello and the other running with me, NO […]

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WOD 7-1-2015

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Warm up 8 min cap 3 rounds 20 double under/65 singles 10 burpees 15 dips WOD 30 mins cap Run 400m 20 thrusters Run 600m 20 thrusters Run 600m 20 thrusters Run 400m 20 thrusters Originally posted 2015-07-01 13:59:55.

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WOD 6-30-2015

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Warm up 6 mins cap 3 rounds 10 release push ups 10 med ball clean 15 lunges WOD 25 mins cap 21, 15, 12, 9 reps Scale up as you lower your reps Incline dumbbell press Pull ups Kettlebell Swing Originally posted 2015-06-30 13:23:53.

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WOD 6-29-2015

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Warm up 6 min cap 3 rounds 10 box jumps 12 air squats 12 burpees Weightlifting 5-5-5-5-5 reps Push Press WOD 21 mins cap 50 Wall ball shots 10 Toes to bar 40 Wall ball shots 15 toes to bar 30 Wall ball shots 15 toes to bar 20 Wall ball shots 10 toes to bar Originally posted 2015-06-29 12:14:52.

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