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WODs

  • 03/25/2013 WOD

    By admin | In WOD | on March 25, 2013

    Monday 03/25/2013 Gymnastics: 5 x Max Effort Pull Ups, unweighted. Pull up every 2 minutes Strength: 7 x 2 C&J Complexes at 80% 1RM. 1 Complex = Clean + Hang Clean + Jerk WOD: 3 x 500m Row Sprint. All-out effort. Score is fastest 500m time.

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  • 03/22/2013 WOD

    By admin | In WOD | on March 22, 2013

    Friday 03/22/2013 CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups

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  • 03/21/2013 WOD

    By admin | In WOD | on March 21, 2013

    Thursday 03/21/2013 Skill Work for 13.3: This is the same WOD as last year.  Infact we just did this WOD on 02/07/2013 {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/dyrPY6L-lUo” frameborder=”0″ allowfullscreen></iframe>{/source} {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/mNB_OROthEo” frameborder=”0″ allowfullscreen></iframe>{/source} WOD: Tabata This (8 rounds of 20 seconds work 10 second rest) Tabata Row, Rest 1 Minute Tabata Pull Up, Rest […]

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  • 03/20/2013 WOD

    By admin | In WOD | on March 20, 2013

    Wednesday 03/20/2013 Gymnastics: Pullups, 4 x 4 strict reps Pull every 2 minutes Pause for 2 count at top of each pull up Depending on ability, can be ring rows, elevated ring rows on box or banded 10 minutes to warm up for Strength: EMOM 7 Minutes 1 Snatch @ 90% 1RM WOD:(15 minute cap) […]

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  • 03/19/2013 WOD

    By admin | In WOD | on March 19, 2013

    Tuesday 03/19/2013 Skill Work: Hallow Body: {source}<iframe id=”embedFrame” src=”http://gymnasticswod.com/content/a00052?size=small” style=”width: 320px; height: 180px” scrolling=”no” marginwidth=”0″ marginheight=”0″ frameborder=”0″ vspace=”0″ hspace=”0″></iframe><div><p style=”padding:0;margin:0;width: 320px;text-align:center;font-size:0.8em;”><a href=”http://gymnasticswod.com/content/hollow-body” target=”_none”>Details at GymnasticsWOD</a></p></div>{/source} Prescription: 1)Lie down flat on back and push belly button down towards the floor, your lower back should be touching the groundKeep your abs and butt tight at all times, […]

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