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WODs

May 4th

Going to the CrossFit Regional this weekend? Everything you need to know is at this link http://games.crossfit.com/region/south-west I’ll be going on Saturday and Sunday. If you need a ride let me know.

-WOD-

Back Squat
5-5-5-5+

Max Rounds in 3min of:
– 10 Air Squats
– 10 Mountain Climbers
– 10 Push Ups
– 10yd Bear Crawl
Rest 1min and repeat for 3 total rounds

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May 3rd

I love seeing people do things they never thought they could do! Keep it up!!! If you don’t have any goals in mind with your fitness then start thinking of some. It could be doing a pull up on your own or making it to the CrossFit Regional next year. A simple goal will make you choose the gym when you could pick the couch.

-WOD-

4 rounds for time of:
– 14 One-arm KB snatches (72 / 53#) alternating arms each repetition
– 100m Sprint

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May 2nd

-WOD-

4 Rounds of:
– 250m Row
– Rest 1min
4 Rounds of:
– 15 Sit Ups
– 15 Pull Ups
– 15 Burpees

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May 1st

Short time before summer! Come start May off with a great workout!!!

Let me know if you want to go to the CrossFit Regional competition in Castle Rock this weekend. The workout today will be one of the workouts in the competition.

-WOD-

Diane
21-15-9 reps of:
225# Deadlift
Handstand push-ups

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April 30th

Hope you all had a great weekend! Lets finish April off with a great workout!

-WOD-
– 25 Front Squats (135/95#)
– 50 KB Swings (53/35#)
– 800m Run
– 50 Hip Extensions
– 25 Back Squats (135/95#)

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April 29th

-REST DAY-

April 28th

-TEAM WOD-

***10:00AM***

Bring a friend to try CrossFit. It’s free!!!

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