July 16, 2013

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July 13, 2013

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FREE SATURDAY CREW
Warm Up: 3x or 5:00:

5 push ups - army crawl - 10 dot drills - run - 5 Squats

Skill: 3 Rounds SLOW , NOT for time

  • 10 Tuck Jumps
  • 8 Jump off box and jump
  • 6 Mountain climbers

WOD:

3 Rounds:

5 Push Jerks

20 walking lunges w/ dbs

40 double unders or side to side hops

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July 10, 2013

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June 11, 2013

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June 8, 2013

 

Free Saturday!

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June 5, 2013

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June 4, 2013

Warm Up/Buy In: 5 Minutes

5 Monkey Hangs - 5 Squats - Bear Crawl - 5 Bench Dips - 5 Jumping Jacks - 2 Forward Rolls

Skill: Plank Holds and Plank Wars

WOD: AMRAP  IMG_3423

3 Ring Rows

5 Push Ups

7 Squats

 

 

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May 18, 2013

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May 14, 2013

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May 11, 2013

IMG_1744FREE SATURDAY

Kids and Young Athletes


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