CROSSFIT WOD
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Sep 18th, 2012

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WOD 007

WARM UP: 400M RUN GRASS DRILLS 80FT INCH WORM 80FT CRAB WALK   M-WOD : ANGRY COUCH SKILLS: DEADLIFT HANG CLEANS W.O.D: “DT” 5 RNDS FOR TIME 12 DEADLIFT 9 HANG CLEANS 6 PUSH PRESS COOL DOWN: BEAR CRAWL TABATA

Sep 17th, 2012

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WOD 006

WARM UP: 400M RUN TABATA BURPEES 400M RUN TABATA MOUNTAIN CLIMBERS SKILLS: THRUSTERS BURPEE BOX JUMPS W.O.D: 12 MINUTE EMOM 4 THRUSTERS 135/105 4 BURPEE BOX JUMPS COOL DOWN: SLED DRIVE X 2 160FT SLED PULL X 1 200FT

Sep 14th, 2012

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WOD 005

WARM UP: 1 MILE RUN 100 AB MAT SIT UPS 50 KNEES TO ELBOWS 1K ROW M-WOD: SHOULDER SKILLS: PUSH PRESS HIP EXTENSIONS W.O.D : AMRAP 12 MINUTES 10 PUSH PRESS 125/105 25 HIP EXTENSIONS 80FT LUNGE WALK 80FT BEAR CRAWL

Sep 13th, 2012

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WOD 004

WARM UP: 400 M RUN 3 X 10 OVERHEAD SQUATS PVC RESISTANT BAND SPRINTS 8X2 80FT . PROGRESSIONS MAX BURPEES 1 MIN MAX PLYO HOPS 30 SECS X 2 M-WOD: ANGRY COUCH SKILLS: KIPPING PULL UPS KB SWINGS W.O.D : “HELEN”