WOD 5-17-2015

Warm up 8 min cap 3 rounds 8 release Pushup 10 front squats pvc 12 over head squat pvc Gymnastic 5 rounds, each for time of: 30 min cap 20 Pull-ups 30 Ring Dips 40 Sit-ups 50 Squats Rest precisely 3 minutes between each round. Originally posted 2015-05-17 08:21:37.

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WOD 5-16-2015

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Rest day, relax, do your favorite hobbies, or sports. You earned it! Originally posted 2015-05-16 13:46:54.

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WOD 5-15-2015

Warm up 5 min cap 10 Pushup release 15 Step ups 10 Pass throughs Metcon 15 min cap AMRAP 20 push ups 30 mountain climbers 20 Pull-up/ring rows 30 box jumps Originally posted 2015-05-15 09:50:19.

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WOD 5-14-20105

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Warm up 5 min cap 10 Pushup release 15 Step ups 10 Pass throughs pvc pipe 10 around the world pvc pipe Metcon 18 min cap AMRAP 20 Presses (65/95) 50 double unders/150 singles 30 Pull-up/ring rows 30 ab mat sit ups Originally posted 2015-05-14 09:38:26.

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WOD 5-13-2015

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Warm up 5 min cap 3 rounds 10 lunges 12 steps ups 14 air squats Metcon (NFT) 30 mins cap 200 meter run 50 double unders/150 singles 400 meter run 50 double unders/150 singles 600 meter run 50 double unders/150 singles 400 meter run 50 double unders/150 singles 200 meter run 50 double unders/150 singles Originally posted 2015-05-13 13:16:24.

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WOD 5-12-2015

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Warm up 5 min cap 3 rounds 20 Hollow rocks 30 Squats 20 Abmat Situps Metcon 3 rounds for time of: 21 (Helen) 400 meter run 1.5 pood Kettlebell swing (21 times)/scale down if needed 12 Pull-ups Pood Conversion Pood Pounds Kilograms 1 36.11 16.38 1.5 54.17 24.57 2 72.23 32.76 Originally posted 2015-05-12 09:46:55.

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WOD 5-11-2015

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Warm up 5 min cap 3 rounds 10 step ups 10 Pass throughs 8 air squats Metcon 5 rounds for time of: 21 “Nancy” Run 400 meters 15 Overhead squat 95 pounds Originally posted 2015-05-11 09:34:43.

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WOD 5-8-2015

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Warm up 5 min cap 3 rounds 10 Pushup 20 overhead squats 10 Pass throughs Weightlifting 5-5-5-5-5 10 minutes cap Bench press 80% Max Metcon 15 min cap 3 rounds 10 hand stand push ups/scale down hand stand push up from box 200 meter run 20 wall ball (12#/20#) Originally posted 2015-05-08 10:55:12.

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WOD 5-7-2015

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Warm up 5 min cap 10 Pushup release 15 Step ups 10 Pass throughs Metcon 21 min cap AMRAP 20 Presses (65/95) 50 double unders/150 singles 30 Pull-up/ring rows 30 ab mat sit ups Originally posted 2015-05-07 09:45:48.

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WOD 5-6-2015

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Warm up 5 minute cap 3 rounds 10 pass through pvc pipe 15 air squats 20 ab mat pushups Metcon 21 minute cap 50 dead-lifts (65/95) 200 meter run 40 dead lifts (65/95) 400 meter run 30 dead lifts (65/95) 600 meter run 20 dead lifts (65/95) 400 meter run 10 dead lifts (65/95) 200 meter run Originally posted 2015-05-06 […]

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