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Wednesday 5.17.17 WOD
Mobility: 5min Lax Ball, 30s on the following: – Pecs – Scapular – Triceps Warm-up: 10min Dynamic Warm Up –Then– 2 Rounds with a light KB 5 KB Push Press each 5 Single Arm Russian Swing each 5 KB Windmills each 5 Goblet Reverse Lunge each 5 Burpees Strength18min 1. Shoulder Press (1RM in 8-10 […]
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Tuesday 5.16.17 WOD
Warm-up: 15min Dynamic Warm Up –Then– Tabata #1: 1a) Double Unders 1b) Squat Thrusts Tabata #2: 1a) Supermans 1b) Hollow Hold –Then– PVC Game WOD: 30min 30min EMOM Min 1: 10 Burpees Min 2: 10 Box Jumps w. step down (24,20) Min 3: 10/8 Calorie Assault Bike Min 4: 10 Hollow Rocks Min 5: 10-30sec […]
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Monday 5.15.17 Box Brief
Week of 5.15.17 Whats on tap this week? • Thanks to all that participated in Athlete appreciation week • 24 Heroes in 24 Hours is less than 2 weeks away • Programming add ons and intent
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Monday 5.15.17 WOD
Mobility: 5min Accumulate :90 in the bottom of a (perfect) squat Warm-up: 10min Dynamic Line Warm Up –Then– X-Band Walks x 2 sets: 10 steps in each direction –Then– 2 Rounds 20 Walking Lunges 10 Sumo Deadlifts (empty BB) 10 Russian Swings Strength: 15min Front Box Squat (1RM in 8-10 sets) Beginners: 5 x 5, […]
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Sunday 5.14.17 WOD
Happy Mother Day and 40th Birthday to Jared Stauffer Mobility Lateral Seam WOD “40 years of labor” 20 -15 – 5 Bike for Calories KB Swings (70,55,55,35) –Then– 20 -15 – 5 Row for Calories Burpees over rower –Then– 20 -15 – 5 Squat Cleans (135,95,115,75) 200m Run $ Out 10min EMOM Odds: 3-6 Strict […]
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Protected: Sunday 5.14.17 WOD NOTES
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Saturday 5.13.17 WOD
Partner Up! Mobility Shoulder Scrub WOD “Going Stag” Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (135,95) 400m Team Run $ Out Attend the Prom!
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Protected: Saturday 5.13.17 WOD NOTES
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CrossFit Prom Competition Results
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Friday 5.12.17 WOD
Mobility Neck & Spine WOD “Nautical Nancy” 5 Rounds 250m Row 15 OHS (95,65) **last completed 2.12.15** $Out Back Squat (2×75%, 1×80%, 2×75%, 1×83%, 2×75%, 1×85%) **score 1×85% WOD NOTES
