The reason that foot comes up is because it’s really just a disconnect in your core—you’re not keeping it tight - Jeff Martone Warm-Up 800 m Run 25 Reverse Burpees 25 Burpees WOD 12 min AMRAP of: 3 Turkish Get-Ups each arm (6 total) 35/25# 20 Weighted Box Steps with 35/25# Strength & Skill Max Weight [...]
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A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh Warm-Up 200 ft. Bear Crawl 100 ft. Walking Lunge 50 ft. Crab Walk Strength Squat Clean Main WOD: Elizabeth 21-15-9 reps of: Squat Clean 135/95 pounds, Ring dips Cool Down: two minute plank hold
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Those who do not find time for exercise will have to find time for illness.” – Earl of Derby – Graham Holmberg Warm-Up 5 Min Jump Rope 25 Med Ball Cleans 20/15 lbs Main WOD 400m run 12 wall balls 20/15 12 sit ups (GHD)s or 12 toes to bar 5 rounds 400m run Cool-Down [...]
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Team Wod 3 man teams 30 minutes KB swings Each team is given a kettle bell. Swing the KB continuously between the three of you, keep count of the number of swings. If the KB touches the floor, the team does 20 burpees. “cash out” 20 burpees stretch
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Thank you all for the Christmas card and gift. Charles and I are blessed to have the gym in our lives because the gym is made up of a wonderful community of people. Now get your butt’s in these GHDs and become even stronger. Warm-Up 800m run, 30 push ups Strength hang power snatch Main [...]
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You miss 100% of the shots you don’t take.” -Wayne Gretzky Warm-Up 3 rounds of Cindy ( 5 pull ups, 10 push ups, 15 squats) 250m row Strength Hang Power Clean 1 rep max Main WOD 3 rounds for time 50 double unders 30 box jumps 30 wall balls
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I have a dream, not to do 200 burpees Warm-Up 500m row Main WOD 200 burpees Strength back squats 5-5-5-5-5
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Size doesn’t matter … time does Warm-Up 100 Double Unders 30 Grass Hoppers 15 Reverse Burpees Strength Weighted Dips 5 sets max effort. Man WOD 1 Mile Run Max Effort or 2000 m Row Max Effort e-WOD 10 to 1 ladder of KB Swings 70/53 5 Wall Balls after each set Related Info Running Drills [...]
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