Monthly Archives: April 2013

Wednesday, May 1   WarmUp: Dynamic Stretching 20 burpee tuck jumps 5 hips to rings 10 MB pushups 5 atlas stone ground-to-shoulder   Strength:  Clean and Jerk – Week #2 – find new max   WOD: 12-min AMRAP 200 m run 10 … Continue reading

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Tuesday, April 30   WarmUp: Dynamic Stretching   WOD #1: Run 1 mile for time   Rest 5-7 minutes   WOD #2: 5 RFT 1 rep max squat clean 10 pull-ups 20 lunges (10/side)

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Monday, April 29   WarmUp: 3 rounds of: 100 m farmer’s carry 10 KB windmills 10 KB swings 4 Turkish get-ups (2/side)   Strength:  Overhead squat – Week #2 – Find new max   WOD:  12-min AMRAP 6 wall balls … Continue reading

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Saturday, April 27 FREE community workout today at 9 AM. Everyone is welcome to join in the fun!! 8 AM class WarmUp: 10 burpees Dynamic Stretching   Hero WOD:  “Manion” 7 RFT Run 400 m 29 back squats (135/95) First … Continue reading

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FREE workout tomorrow! EVERYONE is welcome!!   Friday, April 26   WarmUp: 2 rounds of: 50 m run forwards/ 50 m run backwards 10 pullups 10 MB cleans 10 dips 10 tiger pushups 10 GHD sit-ups   Strength:  Deadlift (or any missing … Continue reading

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