WOD BLOG
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Nov 15th, 2018

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Category: CROSSFIT WOD
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01582

1. Every 1 min for 10 mins do: 4 Russian Kettlebell Swings, 75/55 lbs 4 Burpees 4 Knees-to-elbows   2. mobility prep (10 mins)   3. Complete as many rounds as possible in 30 mins of: Run 200 m Farmers Walk (Kettlebell), 200 m Waiter carry 50 m (l/r) 200 single unders

Nov 14th, 2018

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Category: CROSSFIT WOD
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01581

1. 2 SETS: 200 M RUN 20 SHOULDER TAPS 30 SEC HANG PULL UP BAR   2. UPPER BODY MOBILITY PREP (10 MINS)   3. 3 rounds for time of: 10 Clean & Jerks, 135/95 lbs Run, 400 m   4. Every 1 min for 12 mins, alternating between: 12 Push Press, 95/65 lbs 12 Read more...

Nov 13th, 2018

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Category: CROSSFIT WOD
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01580

1. 3 rounds for time of: Plank Hold, 1 min Plank (Left Side), 30 secs Plank (Right Side), 30 secs   2. MOBILITY PREP / DROM (10 MINS)   3. SKILL: KIPPING PULL UP PRACTICE (10 MINS)   4. 3 Rounds of: 1 minute of Double Unders / Single Unders 1 minute of Kettlebell Swings Read more...

Nov 11th, 2018

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01579 VETERANS DAYS HERO WOD

1. DROM/ HIP GLUTE ACTIVATION (10 MINS)   2. “MANION” 7 rounds for time of: Run, 400 m 29 Back Squats, 135/95 First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, Read more...

Nov 9th, 2018

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Category: CROSSFIT WOD
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01578

1. 2 sets: 200 m run 12 goblet squats 12 kb high pulls   2. mobility prep (10 mins)   3. 4 rounds for time of: 10 Burpee Over Dumbbell 10 Single Arm Dumbbell Overhead¬† Lunge (l/r), 50/35 lbs, 20 Alt Dumbbell Snatches, 50/35 lbs   4. cool down: 800 m run