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WOD 6-19-2015

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Warm up 6 min cap 3 rounds 15 jump squats 10 box step ups 10 dips WOD 18 min cap 5 rounds 15 dumbbell squat snatches 20 box jumps Originally posted 2015-06-19 14:06:06.

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WOD 6-11-2015

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Warm up 8  min cap 10 ring rows 10 push ups 20 box jumps WOD 3 rounds 25 min cap 21 ring rows 21 dips back squat 12 RM (12RM is the max weight for 12 reps.) Originally posted 2015-06-11 11:02:02.

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WOD 6-7-2015

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Warm up 6 min cap 3 rounds 10 box step-ups 10  shoulder press pvc 10 ab-mat sit ups WOD 30 min 50 box jumps, 24-inch box 25 handstand push-ups 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5 handstand […]

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How to do a Box jumps

Originally posted 2015-05-19 12:04:11.

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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 3-30-2015

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Sets: 3 for time Reps: 25-25-25x reps Intensity: beginners Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions warm up 3 sets: 30 seconds march in place 15 air squat 15 seconds huggers: Move your arms forward and then reverse, (forward in a hugging manner and reverse in a stretching manner first let arm on […]

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WOD 3-25-2015

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AMRAP: 6 minutes Reps: 25-25-25x reps Intensity: beginners Process – RX: put 6 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. 25x Box Jumps 12 25x push-up on knees 25x Sumo deadlift high-pull (20#) AMRAP: 10 minutes Reps: 25-25-25x reps Intensity: mid/hi Process – RX: put […]

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WOD tatyana 3/12/2015

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I named this workout after my wife cause she does killer routines. AMRAP: 10 minutes Reps: 20-10-10-10-10x reps Intensity: beginners Process – RX: put 10 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. 20x Wall ball (basketball/4#) 10x Box jumps (12/step on stairs) 10x Pull-ups 10x […]

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WOD 9-3-2015

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Warm up 7  min cap 3 rounds 20 squat kicks Run 400 m 20 sit ups WOD 21 min cap 4 rounds 15 front squats 20 box jumps 12 handstand 12 Knees to chest Originally posted 2015-09-03 16:57:30.

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WOD 8-24-2015

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Warm up 7 min cap 3 rounds 12 box step-ups 10  shoulder press pvc 10 knees to chest WOD 28 min 50 box jumps 8 handstand push-ups 40 box jumps 12 handstand push-ups 30 box jumps 15 handstand push-ups 20 box jumps 20 handstand push-ups 10 box jumps 25 handstand push-ups Originally posted 2015-08-24 13:40:45.

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