Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run
WOD:
4 rounds of:
Max Pull-ups
Max Push ups
400m Run
Rest 2 minutes
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Thursday WOD, May 16, 2013
Posted on 15. May, 2013 by Amie.
Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run
Strength:
7×1 2-position Snatch (hang and from 1″ off the ground)
WOD:
Back Squat 10-8-6-4-2-2-2
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Have you checked out a TRX class yet? Click here for more information on TRX at CF7.
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Death Valley: Time Lapse
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Wednesday WOD, May 15, 2013
Posted on 14. May, 2013 by Amie.
Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run
WOD:
For time:
800m Run
30 Burpee Muscle Ups (Ring or Bar)*
800m Run
*Sub is Burpee Chest to Bar Pull-up
Post time to comments.
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CONGRATULATIONS to Gina C. and Cody Z, TCU Class of 2013!
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Mobility WOD site got a makeover! Spend some time today exploring all that is available from KStar!
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MOBILITY WEDNESDAY!
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Tuesday WOD, May 14, 2013
Posted on 13. May, 2013 by Amie.
Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run
Strength:
Work to a heavy Front Squat
WOD:
For 20 minutes, perform
Even minutes: 5 Thrusters (135 lb./95 lb.)
Odd minutes: 30 Double-unders
Post results to comments.
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Inov-8 FastLift shoe product review, Tabata Times
Chocolate almond bites, Fast Paleo
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Monday WOD, May 13, 2013
Posted on 12. May, 2013 by Amie.
Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run
WOD:
For time, 25 minute time cap:
15 Clean & Jerk (205 lb./145 lb.)
20 Box Jumps (40 “/30″)
35 Weighted Pull-ups (35 lb./18 lb.)
45 Body Weight Bench Presses
You can partition the reps in any oder. Post time to comments.
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