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Wednesday 8.23.17 WOD
Strength Hang Power Snatch (Coach Led: 5 x 3 @70%. Every 90sec.) – Intermediate: Light for all sets – Beginner: Wide Grip Push Press, 5 x 5 at a moderate weight for all sets. WOD “Pattycake” For time: 21-15-9 KBS (55,35) Burpees Push Press (135,95) Rx: (115, 75) L2: (45, 25) (95, 65) L1: (35, […]
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Tuesday 8.22.17 WOD
WOD Every 7:00 x 4 Sets: Row 750 Meters 75 Double Unders 50 Abmat Sit-ups L2: (50 Double Unders) (30 Abmat Sit-ups) L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups) *If rowing is not a viable option sub an 800m run each round. *No Rx+ Option *Score time of fastest round $ Out 3 Sets […]
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Protected: Wednesday 8.23.17 WOD Notes
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Monday 8.21.17 WOD
Warm-up Dynamic Line -Then- 10 X-Band Walks Each Directions then grab an empty BB: 4 Deadlifts 4 Muscle Cleans 4 Front Squats 20s Pigeon Pose each side *Add weight 4 Deadlifts 4 Power Cleans 4 Box Jumps *Add weight 3 Deadlifts 3 Squat Cleans 3 Box Jumps (higher than last set) Strength Deadlift Work up […]
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Protected: Monday 8.21.17 WOD Notes
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Sunday 8.20.17 WOD
Join us this weekend to celebrate with a WOD & Mr Softee! Sunday Wayne – 4th year anniversary Mobility 5 min Keg Stretch (2 min) Form Roller (Lats) 10-15 passes ea Warm-up 5 min Dynamic Warm-up: Coaches Choice WOD R5 CrossFit R5 opened on 8.17.13 13min AMRAP 17 Hang Snatches (45,35) 8 Pull Ups EMOM […]
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Protected: Tuesday 8.22.17 WOD Notes
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Saturday 8.19.17
Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Warm-up Dynamic Line –Then– 15 Power Cleans 15 Box Jumps *Add weight /height 10 Power Cleans 10 Box Jumps *Add weight/height 5 Power Cleans 5 Box Jumps WOD “Main Line” CFML […]
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Friday 8.18.17 WOD
Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Mobility 21/a5 cal row Banded Hip Opener Distraction Pigeon Pose x 60s each side. Warm-up Circle Warm up Coach led: X-Band Walks x 10 steps laterally each 10 Cossack Squat (L+R=2) […]
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Thursday 8.17.17 WOD
Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Mobility LAX 2min each glut Warm-up Dynamic Line Warm Up –Then– 10 reps each Coach Led Hollow Rocks Air Squats Walking Lunges Push-ups Sit-ups Scorpions Squat Thrusts WOD Teams of 2 […]
