WOD/Blog
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4/19/14

Conditioning WOD: Masters Qualifying Event #3 3RFT 40 Calorie Row 15x Handstand Pushups 40x Double Unders

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4/18/14

For those that are not already aware, April 17th marks the day that our very own, Paula Moore begins her qualification round in order to possibly return to California in order to participate in this years CrossFit Games. Tonight at 8:00pm they will release 4 WODs that have to be completed by April 21st. As […]

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4/17/14

Mobility WOD: Squat Therapy   Conditioning WOD: 4RFT 400m Run 50x Air Squats

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4/16/14

Conditioning WOD: 1 minute at each station for a total of 7 Rounds – Kettlebell Thrusters (53/35) – Pull-Ups – Box Jumps (24″/20″)

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4/15/14

Skill WOD: Review of the Deadlift Work yourself to a heavy set of 3 with perfect form. Conditioning WOD: 15min AMRAP 10x Deadlifts (135/95) 15x Push-ups

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4/14/14

Conditioning WOD: 10RFT 5x KB Swings (53/35) 10x Burpees 15x Double Unders

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4/13/14

Strength WOD: Push Press 5×3 Not a 3RM   Conditioning WOD: Rotate through the following stations 5 rounds: 1 minute Max Effort Pull-ups 1 minute Max effort Wallballs (20/14) 1 minute Max effort Box-Jumps (24/20)

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4/12/14

Mobility WOD: Squat Therapy – Wall Squats – Prism Squats – Weighted Squats Conditioning WOD: 4RFT 30x Box over Lunges 50x Air Squats 400m Run

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4/11/14

Mobility WOD: Thoracic Spine foam rolling Endurance WOD: 1000m Run for time Conditioning WOD: For time 45x Thrusters (95/65) 45x Pull-Ups

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4/10/14

Strength WOD: Establish your 1RM Back Squat Conditioning WOD: 21-15-9 Handstand Push-Ups Run 400m