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WOD Friday February 5th

Warm up: 15 Pushups / Empty bar bench x 20 / Sit ups x 25

  1. Bench press:

3 Reps every minute for 4 minutes

2 Reps every minute for 4 minutes… 37 more words

CrossFit

WOD Thursday February 4th

Warm up: 2 Rounds of: 10 Glute ham raise / 10 Pendlay rows / 5 Burpees

  1. Every minute on the minute for 10 minutes:

1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier than last week… 15 more words

CrossFit

WOD Wednesday February 3rd

Warm up: High skips x 150′ / Karaoke x 150′ / Lateral shuffle x 200′ / Empty bar work

  1. 30 Minutes of snatching

2. 3 Rounds for time of:

15 Overhead squats @ 75 / 53 lb

15 Ring dips

CrossFit

WOD Tuesday February 2nd

Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm.  Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. 46 more words

CrossFit

WOD Monday February 1st

Warm up: 500 meter row / 40 Kb swings / 30 Air squats / 20 Kb swings / 10 Air squats

  1. Front Squat: Find 1 rep max…
  2. 21 more words
CrossFit

WOD Friday January 29th

Warm up:

400 meter run

Ab plank / Butt plank x 1 minute each

  1. Back squat: 2,2,2 @ 95%

2. Bring Sally up.

3. As many reps as possible in 3 minutes of: 17 more words

CrossFit

WOD Thursday January 28th

Warm up:

High skips x 100 feet

Glute ham raise x 10

Toes to bar x 10

Glute ham raise x 10

Toes to bar x 10… 36 more words

CrossFit