WOD

Row 10k

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Cindy

Do as many rounds in twenty minutes of:

5 pull ups
10 push ups
15 squats

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WOD

OH squat and front squat and Fran re-do for the people that werent here.

Rest day

Take it easy!

WOD

Overhead squat
5-5-5-5-5

Front squat
5-5-5-5-5


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Fran

21-15-9

95lb thruster
pull ups

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Angie

100 pull ups
100 push ups
100 sit ups
100 squats.

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WOD

Do as many rounds in 20 mins of:

100 meter row
15 HSPU(hand stand push ups)
20 thrusters

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WOD

50 SDLHP(sumo deadlift high pull)
10 jump squats
40 SDLHP
20 jump squats
30 SDLHP
30 jump squats
20 SDLHP
40 jump squats
10 SDLHP
50 jump squats

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WOD

21-15-9
Push ups
Squats 95lbs
KB snatch 24kg

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Rest day

Take a break!

WOD

Crossfit Total

WOD

As many rounds in 20 mins of:
10 get up sit ups
15 sumo deadlift high pulls
20 swings

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WOD

Run 5k

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WOD

30 sec L sit
30 sec frog stand

5 rounds


10 min rest


30 burpees
30 sit ups
20 burpees
20 sit ups
10 burpees
10 sit ups

For time.

WOD

Shoulder press
1-1-1-1-1-1-1

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WOD

25 squats
25 tuck jumps

5 rounds for time.

CrossFit certification seminar

Rest day

Get some rolling in.

WOD

Row 5k for time.

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Rest and finish with 50 TGU's

The last 4 days!

WOD

Deadlift 3-3-3-3-3

WOD

3 rounds of:

10 OH squats(pvc)
10 push ups
20yd walking lunge


3 30 sec intervals of ropes(alternating/simultaneous/circles)

WOD

5 rds for time of:

50 squats
100 jump ropes

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WOD

21-15-9
OH squats with PVC
Body Cleans
Burpees

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Isabel

Snatch 135lbs
30 reps for time.
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WOD

5k Run

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First workout!

Rest Day

Rest up but beware!

WOD

4 min 1 arm long cycle(kettlebell clean and jerk)
2 mins left/2 right

Average 8 reps/min

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Before















3 days later...

WOD

3 min 16kg kettlebell double jerk 20 reps

WOD

100 Ring push ups
100 Pull ups
100 Squats
100 32" Box jumps

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