WOD

Saturday Dynamic Warm Up 20 Minutes Snatch Technique CrossFit Open 14.5 Jog 600m Knee Power SN to Knee SN 4,4,4,4 21-18-15-12-9-6-3 Reps for Time of:...

29 Jan 2015

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1/30/15

Friday Warm Up Strength 16 Minute EMOM KB Complex RDL 8,8,8,8 Odd Minutes 8 Minutes of: Bent Over Row 8,8,8,8 4 Db Snatch 5 KB...

27 Jan 2015

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1/28/15

Wednesday Warm up Strength Every 3 Minutes for 15 Minutes 2x Max Reps of Work on Handstands Press 8,8,8,8 KB Waiters Walk 30m each arm...

26 Jan 2015

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1/27/15

Tuesday warm up EMOM for 8 Minutes Not for Time Metcon Cool Down Sn warm up Snatch Above Knee x4 @ 65% Jog 400m 4...

25 Jan 2015

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1/26/15

Monday 1/26/15 Dynamic Mobility Strength Metcon KB Complex Front Squat 8,8,8,8 With partner 3 Rds not for time: 1 Arm Row 8,8,8,8 15 minute AMRAP...

24 Jan 2015

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1/24/15

Saturday Dynamic Warm Up Skill Metcon Running Technique 20 minutes Sn Tech Nancy Then Hip Snatch 5,5,5,5 5 Rds for time 400m run 15 Overhead...

24 Jan 2015

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1/23/15

Friday Warm Up Strength KB Complex RDL 10,10,10 20 Min EMOM 3 1Arm KB Swing Bent Over Row 10,10,10 Odd Minutes 3 1A Rack Squat...

24 Jan 2015

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1/21/15

Wednesday Strength Con/Inj Prev Rest 3 minutes 15 minutes 21-15-9 then Press 10,10,10 Push Ups 21-15-9 Walking Lunge 10,10,10 21-15-9 Pallof Press Band Pull Aparts...

24 Jan 2015

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