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WOD 4-21-2015

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Warmup  (No Measure) 3 Rounds NFT (not for time) 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (use a plate) 8 ring rows Metcon (AMRAP – Reps) 4 min AMRAP C2B Pullups- Chest to Bar Pull-ups rest 30 Seconds 4 Min AMRAP Dead lifts (135/95) rest 30 seconds 4 Min AMRAP Toes 2 Bar rest 30 seconds 4 Min […]

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WOD 4-20-2015

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Warm-up #1 (No Measure) 3 Rounds NFT (not for time): 12 Overhead Squats (pvc) 10 Push-Ups 12 air squats 10 Ring Rows Weightlifting Back Squat (20 minutes to establish one rep max) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 30- KBS (53/35/18) Kettlebell Swing 20- Ring rows 10- Burpees Originally posted 2015-04-20 10:13:37.

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WOD 4-17-2015

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Warm-up 3 Rounds NFT (not for time) 15 ring row 15 Hand release Push-ups 30 Hollow Rocks Weightlifting Back Squat (5×5 increase 5lb from previous session ) Push Press (1×5 Increase 5lbs from previous session) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 40 Thrusters 45/35 30 ring row Originally posted 2015-04-17 10:37:50.

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WOD 4-15-2015

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Warm-up Shuttle run (No Measure) shuttle run sprints Weightlifting Back Squat (5 x 5 ) add 5 lbs from previous session Push Press (1 x 5 ) add 5 lbs from previous session Metcon 21-18-15-12-9-6 (21 minutes) Push press (135/65) Pull-ups T2B (Toes to Bar) How to do T2B Originally posted 2015-04-15 09:29:27.

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WOD 4-9-2015

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Warm-up 3 Rounds NFT (not for time) 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 Ring Rows Metcon (Time) *25 minute time cap “Wittman” 7 Rounds For Time 15 KB Swings (24/16) 15 Power Cleans (95/65) 15 Box Jumps (24″/20″) U.S. Army Sergeant Jeremiah Wittman, 26, was killed on February 13, 2010. Originally posted 2015-04-09 13:20:02.

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WOD 4-8-2015

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Warm-up (No Measure) *8 minute time cap 3 Rounds NFT (not for time) of: 15 Calorie Row 15 Hand release Push-ups (on down release your hand away) 30 Hollow Rocks: Lie down face up with your arms and legs both extended and about one foot off the floor. Then, much like a rocking chair, start moving back and forth while […]

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WOD 4-7-2015

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Warm-up (No Measure) 3 Rounds NFT (not for time) of: 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (use a plate) 5 Strict Pull-Ups Metcon (Weight) *repeat 7 times (7 rounds) EMOTM 21minutes (set clock for 21 minutes and finish all rounds) Min 1: 5 Ground to Overhead (135/95) Shoulder Press or Push Press or Push Jerk (scale down […]

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WOD 3-31-2015

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Compared against WOD 3-2-2015 AMRAP: 10 minutes Reps: 5-10-15x 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. warm up 3 sets: 30 seconds High Knees~ in a jogging rhythm lift the knees too approximately about waist high. 15 […]

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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 2-29-2015

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WOD rest — go out with the family play a sport, you earned it. ‪Rest days are just as important as your workout days. Originally posted 2015-03-29 12:31:23.

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