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WOD WOD, March 25, 2022

FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 3 Sets of: 50 ft shuttle run 5 cuban press 10 single leg Romanian deadlift /leg 50 ft bear crawl DB…
coach
March 24, 2022
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WOD WOD, March 24, 2022

ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation MED-BALL CLEAN BASICS Med-ball review: 2 Deadlift 2 Deadlift shrug 2 Front squat 2 Sets of: 5 good mornings with med-ball…
coach
March 23, 2022
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WOD WOD, March 23, 2022

WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 1 set: 10 alternating Spiderman stretch 10 push-up to down dogs 10 leg swings/leg (across the body) 1 set: 10 push-ups…
coach
March 22, 2022
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WOD WOD, March 22, 2022

TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation STATIC STRETCH | 5:00 2 sets: 1:00 Couch stretch / leg 20 toe-touch + jump 20 calf raises /leg DYNAMIC WARM-UP…
coach
March 21, 2022
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WOD WOD, March 21, 2022

MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation On a 7:00 clock: :30 jumping jacks 10 groiners 10 PVC good mornings :30 air squat 10 pass thrus (PVC) 10…
coach
March 20, 2022
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WOD WOD, March 20, 2022

SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Across gym Samson stretch- pigeon L-R side Walking cross over L-R to a squat 2 Sets 20 banded side steps (moving…
coach
March 19, 2022
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WOD WOD, March 19, 2022

SaturdayWarm-upWarm-upCoaches ChoiceMetconMetcon (Time)1RFT 1 Rope Climb 200M Run 30 Double Unders 40 DB Push Press (50/35) 50 KB Swings Crossfit Style (GR/BL) 60 Cal Bike12 days of Christmas style 1…
coach
March 18, 2022
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WOD WOD, March 17, 2022

ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 1 set: 100-m run 15 PVC pipe good mornings 20 lateral hops over the PVC pipe 1 set: 100-m run 15…
coach
March 16, 2022