Monday 4.21.14 WOD

Monday 4.21.14	WOD

Monday 4.21.14 WOD GPP Warm-up: GM x10, Tin Soldiers x10, Air Sq x10 MOB FOCUS: Hammy St, Cat/ Camels, Ball Tack, Glute St DL Warm up set at 50% x 6 Reps 5 x65% – 5 x75% – ME x85% – 5 x75% – ME X65% BUY IN of:  ANIMAL 100 KB Swings CONDITIONING: “Boat Races” 3 RFT Row 500 Run 400 Rest 3 Min at End of Each Rd Rx: ROW &...

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Happy Easter!!! Of course were OPEN. Jesus was a CrossFITer

Happy Easter!!!  Of course were OPEN.  Jesus was a CrossFITer

Happy Easter!!!  Of course were OPEN.  Jesus was a CrossFITer Endurance WOD Members will run to the 800m mark (Handler Building) and back then run to the 200m mark and back which equals 1000m, then they will perform exercises. At the end of the 1st 1000m athletes will perform 10 Burpees and 15 Russian twists. At the end of the 2nd 1000m athletes will perform...

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Saturday 4.19.14 WOD

Saturday 4.19.14 WOD

Saturday 4.19.14 WOD GPP Warm-up: Run 400m MOB FOCUS: Hammy St, Tin Soldiers, Cat/Camels A Day at The Races Burpee Box Jump Races 8 Min Ladder Races 8 Min Row Races 8 Min Sprinting Races 8 Min All Races will be broken up by 4 Min Rest

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Friday 4.18.14 WOD

Friday 4.18.14 WOD

Friday 4.18.14 WOD GPP Warm-up: w/PVC or Bar: SLDL, Back Sq, Superman’s MOB FOCUS: Hammy St, Lacrosse Ball on Hammy, Tin Soldiers, Cat/Camels GM 8-8-8 Light Sumo DL 6-6-6 Moderate DL 4-4-4 Heavy Conditioning 5 RFT’s 10 Thrusters 95/65 20 DU (4-1 SUB) 30 TTB

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Thursday 4.17.14 WOD

Thursday 4.17.14 WOD

Thursday 4.17.14 WOD GPP Warm-up: 4 Min AMRAP: 5x Pushups, 10x Bridges, 15 Situps MOB FOCUS: Hip Swings, OH MOB, Sink St, Pass Thru EVA 5 RFT’s Run 800m 30 KB Swings 30 Pullups

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Wednesday 4.16.14 WOD

Wednesday 4.16.14 WOD

Wednesday 4.16.14 WOD GPP – 4 Min AMRAP of: 5x Snatch Drops, 5x Tuck Jumps, 5 Superman’s MOB:OH MOB: Pass thru/Bands, 3rd World Sq, Hip Openers, Pull aparts, YTW, Chest St Bergener Warm-up PVC/Bar 20 Min For your Group to Establish a 3-5 RM Complex Complex: 1 Snatch DL + Hang Snatch + OHSq +1 Rep Scaled 5×5 Rx 3×3 Warm ups at: 50% & 60%...

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