Protected: Friday 1.13.17 WOD NOTES
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Thursday 1.12.17 WOD
Dynamic Effort Lower Mobility WOD “Hang On!” 30 Hang Cleans 30 HSPU 30 Thrusters 30 Box Jumps 30 Deadlifts 30 V-Ups **95,65,75,55 across all movements $Out Deadlift (6×4 @ 65%, speed pulls, not TNG, reset each rep) WOD NOTES
Protected: Thursday 1.12.17 WOD NOTES
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Wednesday 1.11.17 WOD
Monster Mash! Mobility WOD “Rene “ 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees **If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013 To learn more about Rene click here **40min time cap **last completed […]
Protected: Wednesday 1.11.17 WOD NOTES
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Tuesday 1.10.16 WOD
Dynamic Effort Upper Mobility WOD “One Thing Leads To Another” 5 Rounds, For Max Reps: 1min Calorie Row 1min Power Cleans (135,95,115,75) 1:00 Burpee Bar Hops 1:00 Rest $Out Sumo Deadlift High Pull (4×6 @ 60%) WOD NOTES
Protected: Monday 1.10.17 WOD NOTES
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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
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 […]
