CROSSFIT WOD
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Jun 21st, 2018

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01477

1. For time: Run, 400 m 25 Pull-ups 50 Push-ups 75 Air Squats Run, 400 m   2. ROM WOD/ ROLL OUT (15 MINS)   3. In 20 mins do: Row, 1000 m then in the remaining time, AMRAP of: 20 Burpees 20 Ring Dips 20 Box Jump Overs, 24/20 in 20  Lunges 20 KNEES Read more...

Jun 20th, 2018

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01476

1. 2 sets: 200 m run 10 DB Arnold press 20 ab mat sit ups   2. upper body mobility prep (10 mins)   3. Every 2 minutes for 10 minutes. (5 sets) Set 1 – 8 push press @ 50% Set 2 – 8 push press  @ 50% Set 3 – 3 push press Read more...

Jun 19th, 2018

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01475

1. 4 rounds for time of: Run, 400 m 20 Push-up (hr) 20 Air Squat (Jumping)s Hollow Body Hold, 20 secs 20 Double Unders   2. rom wod / roll out (15 mins)   3. 5 rounds for time of: 1 min Plank Hold 100 m Farmer’s Walk 53/36 1 min Dead Hang   4. Read more...

Jun 18th, 2018

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01474

  2 SETS: 200 M RUN 15 kb deadlift 15 toes to bar   2. DEADLIFT MOBILITY PREP (10 MINS)   3. Every 2 minutes for 10 minutes. (5 sets) Set 1 – 8 deadlift @ 50% Set 2 – 8 deadlift @ 50% Set 3 – 3 deadlift @ 70% Set 4 – 3 Read more...

Jun 15th, 2018

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01473

1. 2 SETS: 200 M RUN 10 JUMP LUNGES 10 K2E   2. SQUAT FIX/ ANKLE MOBILITY (10 MINS)   3. Every 2 minutes for 10 minutes. (5 sets) Set 1 – 10 Front squat @ 50% Set 2 – 10 Front squat  @ 50% Set 3 – 5 Front squat @ 65% Set 4 – 5  Read more...