WOD Blog |
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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Jan 22 2015 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3197 days ago) |
| 1/20/15 | R - 1.22.15 | JCPD - 1.22.15 |
1/20/15(Reps) Warm-Up - Dots 2x - Zombie Walks - High Knees - Bear Crawls - Burpee Broad Jumps Mobility - Spiderman (Banded/Non-Band) - Banded Shoulder Distractions - Couch Stretch Conditioning: 10min total 7RDS - 1min Row - 30sec Rest WOD: 18min total 6RDS (40sec of work, 20sec rest each movement, all 3 movements = 1RD) - HRPUs - KB Swings - WBs Finisher - AB Blaster 5min total - 1min plank - 3 in 3 (flutter kicks, leg levers, sit-ups) 20sec of each movement for 3min - 1min plank Planned: Thu,Jan22,2015 Tue,Jan20,2015
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