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WOD

18
Dec

Monday 12/18

Great Woods CrossFit – CrossFit Metcon (5 Rounds for reps) Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds...
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15
Dec

Friday 12/15

Great Woods CrossFit – CrossFit Warm-up 5 Minute Cardio Warm Up, then… 20 Leg Swings w/ each leg (side to side, front to back) 20...
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14
Dec

Thursday 12/14

Great Woods CrossFit – CrossFit Mobility T-Spine Stretch on Bench x 2 minutes Barbell Skin the Cat x 60 sec Warm-up 2 Rounds of: 60...
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13
Dec

Wednesday 12/13

Great Woods CrossFit – CrossFit Warm-up 3 Minutes of Assault Bike, then.. 10 Leg Swings/leg (forward, back, left, right) 20 Air Squats 20 Walking Lunges...
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12
Dec

Tuesday 12/12

Great Woods CrossFit – CrossFit Mobility Twisted Cross x 60 secs/side Hip Hinge Leg Swings x 60 sec/side Warm-up 3 Rounds of: 250 Meter Row...
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11
Dec

Monday 12/11

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Rowing @ conversational pace, then… 20 Toy Soldiers 20 AbMat Sit-Ups 20 Air Squats 10 Inch...
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9
Dec

Partner Saturday

Great Woods CrossFit – CrossFit Warm-up Performed with a partner, one rowing 10 calories and the other performing one of the assigned movements. After both...
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8
Dec

Friday 12/8

Great Woods CrossFit – CrossFit Mobility Banded Hip Flexor Stretch x 60 sec/side Banded Overhead Anterior Pec Stretch x 60 sec/side Warm-up 60 sec Assault...
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