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  • Tuesday 4-21-15: WOD

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    WOD
    5 Rounds for time of:
    3 Muscle-ups (*sub 3 dips + 3 pull-ups=1 MU)
    Run 400m
    15 Box jumps 30/24″
    25 Double-unders

    OnRamp:
    3 Rounds for time:
    800m run
    40 good mornings
    40 sit-ups

    More Posts

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    Monday 4-20-15: WOD

    Yoga 906 @ 10:00am & 6:30pm! CFkids Runs today! * 4:45-5:30 Teens * 5:30-6:00 Lions * 6:00-6:30 Cubs Strength: Bench press *See Jared in PM for questions. WOD: AMRAP in 10min of: 10 Lateral Burpee Bar overs 3 Deadlifts 225/155# … Continue reading

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    Sunday 4-19-15: Rest Day

    Yoga 906 @8:30am today!

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    Saturday 4-18-15: WOD

    Yoga 906 today @11:15am. CFkids today: * 10:15-10:45 Lions * 10:45-11:15 Cubs * 11:15-12:00 Teens Strength: Deadlift WOD: 4 Rounds for time of: Run 400m 2 15′ Rope Climbs (*sub 6x floor to standing) 5 Handstand push-ups (*sub shoulder press) … Continue reading

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    Friday 4-17-15: WOD

    Strength: Push Press *See Meg/Jared 4:30-7:30pm for questions. WOD: 100 Double-unders (*sub 3x singles) 25 Box jumps 24/20″ 100yard sled push 45/30# 25 Power Cleans 115/95# 100 Air squats 25 Knees to elbows 100 Push-ups OnRamp: For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts … Continue reading

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    Thursday 4-16-15: WOD/Look Better Naked Challenge Kick Off!

    WOD: EMOM for 20min of 1 Squat Clean and Jerk @80% 1RM -Then- Row 1500m for time. OnRamp: AMRAP in 15min of: 3 pull-ups 6 push-ups 9 squats Look Better Naked Challenge starts today!! Times for photos are: 8:30-9:30am 5:30-6:30pm … Continue reading