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SundayFunday

SUNDAY WOD November 1, 2015

WOD CrossFit + BootCamp   A. 4 Rounds for time 4 Turkish Get Ups 14 Single Arm DB OH Squat (sub Goblet Squats) 40 Speed Skaters (1,2,3…) 400 m Run B. 10 Min AMRAP 10 Plank K2E (1,1,2,2,3,3…) 10 Sit Up + Press 10 Alternating KB Clean and Jerk 10 Leg Raise + Pike C. TABATA Ball Sla
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SUNDAY WOD October 4, 2015

WOD CrossFit + BootCamp   A. 12 Min Infinity Ladder by 3s Pull Ups/ Ring Rows Burpee Box Jumps Hi Lo Planks *250 m run after each round. B. 3 Min AMRAP 100 ft Shuttle Sprint 10 Goblet Squats -90 sec rest- C. 3 Min AMRAP 5 Push Ups 10 Ball Slams -90 sec rest- D. 3 Min AMRAP 5 Ring
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SUNDAY WOD 4/12/15 SPRINTS AND DECK OF CARDS!

  CrossFit WOD DYNAMIC WARM UP Coach Choice METCON 5 x 100M Sprints rest 30 seconds between sprints.  100% output 4 x 200 Sprints Rest 1 Min Between sprints 2 x 400M Sprints rest 90 seconds between Sprints     Boot Camp WOD TEAM WOD Teams of 2, 3 or 4 will each receive
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SUNDAY WOD 3/22/15

Natalie OPEN WOD 15.4!   CrossFit WOD DYNAMIC WARM UP Coach Choice METCON A. “200m Blasters” (8) 200m Sprints AFAP 90 seconds between sets B. Mobility Coaches Choice     Boot Camp WOD CONDITIONING WOD #1 Teams of 2 15 Min AMRAP Relay Style 40 Singles or 20 Doubles 10 DB
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SUNDAY 2/22/15

CrossFit WOD DYNAMIC WARM UP Coach Choice METCON 1 mile Run 200m Lunge 400m Prowler Push (empty prowler) or 400 meter Farmer Carries (KB or Handles AHAP) 800m Run w/Wallball (20#/14) 1000m Row   Boot Camp WOD PARTNER WOD 30 Min AMRAP: 100 Abx Sit Ups 50 Box Step Ups (Box Jumps Ad
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