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Monday 1.9.16 WOD
Max Effort Lower Mobility Warm Up “CrossFit Baseline” For time: 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups WOD “Karen” For Time: 150 Wall-Ball Shots, 20# / 14# **Last completed 3.24.13! $ Out 10 Rounds 30sec. Row For Cals 30sec. Rest WOD NOTES
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Crossfit Pre-Teens and Teens 1.09.2017
Warm-up Dynamic- coach choice- name game Demo Introduce/ review deadlift introduce Toes 2 Bar Introduce scales: rig leg raises Metcon (AMRAP – Rounds) 10 Minute AMRAP 5 burpees 10 deadlifts 15 toes 2 bar Deadlift work on deadlift start at WOD weight 8 lifts, add only 10# per round Cool Down Leg stretches 3-5 minutes […]
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Protected: Monday 1.9.16 WOD NOTES
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Sunday 1.8.16 WOD
Monster Mash! Mobility WOD #1 “Linchpin Test 4” 2 Rounds 18 Cal. Row 15 Thrusters (95,65) 12 C2B –At 15min Start WOD #2– WOD #2 For Time: 150 Dubs (x3) 100′ Handstand Walk 50 Pistols, alternate legs –At 30min Start WOD #3– WOD #3 100 Burpees **Every 2min complete 1 legless rope climb, 15′ **Start […]
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Protected: Sunday 1.8.17 WOD NOTES
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Saturday 1.7.16 WOD
Masters Arctic Blast WOD Preview Mobility WOD #1 “Snowball Fight ….Gone Bad” 2 Rounds 1min Wall Balls (20,14) 1min SDHP (75,55) 1min Box Jumps (20,20) 1min Push Press (75,55) 1min Cal Row **Teams may complete the 2 rounds ANYWAY they like (one works/one rest), But at the end of the first rounds the teammate not […]
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Protected: Saturday 1.7.16 WOD NOTES
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Friday 1.6.16 WOD
Max Effort Lower Mobility WOD Happy 28th Birthday Lindsey Martin! “Lindsey “ 2 Rounds: 10 Squat Cleans (185,135,155,105) 10 T2B 8 Squat Cleans 10 T2B 6 Squat Cleans 10 T2B 4 Squat Cleans 10 T2B 2 Squat Cleans 10 T2B $ Out 4×15 Ab Fall Outs *Use barbell WOD NOTES
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Protected: Friday 1.6.17 WOD NOTES
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Thursday 1.5.16 WOD
Dynamic Effort Upper Mobility WOD “Bananarama” 12min AMRAP 15 Snatches (95,65) 15 Box Jumps (20,16) 15 Snatches 15 Box Jumps (24,20) 15 Snatches 15 Box Jumps (30,24) 15 Snatches 15 Box Jumps (34,28) Max Snatches **Score total reps **last completed 1.6.15 $ Out Bench Press (6×3 @ 75%) WOD NOTES
