Thursday 4.24.14 WOD

Thursday 4.24.14 WOD

Thursday 4.24.14 WOD GPP Warm-up: 400 M Run MOB FOCUS: Hips, Ankles, OH MOB, Chest TABATA Pullups Med ball Chest passes on BOX L-Holds Box Jumps Burpees

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Wednesday 4.23.14 WOD

Wednesday 4.23.14 WOD

Wednesday 4.23.14 WOD GPP Warm-up: 20 Sec Each of Bridges, Gait Swings, Tuck Jumps MOB FOCUS: Hip Openers, 3rd Worlds, Front Rack MOB w/Ba BACK SQ. Warm up set at 50% x 6 Reps 5 x65% – 5 x75% – ME x85% – 5 x75% – ME x65% CONDITIONING: 1 RFT 50 Wall Ball 20/14 40 KB Swings 30 TTB 20 Sq Cleans 135/95 10 Snatches 135/95

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Tuesday 4.22.14 WOD

Tuesday 4.22.14	 WOD

Tuesday 4.22.14  WOD GPP Warm-up: 20 Sec Each4 Plank Walks, PVC PP, DD MOB FOCUS: Int/Ext Rotation, YTW, OH MOB, Superman’s, Front Rack MOB PUSH PRESS Warm up set at 50% x 6 Reps 5 x65% – 5 x75% – ME x85% – 5 x75% – ME x65% CONDITIONING: FORE 4 Min of C&J 135/95 4 Min of Cal Rowing 4 Min of Burpees

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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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