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WOD

7
Dec

Thursday 12/7

Great Woods CrossFit – CrossFit Mobility Banded Front Rack Stretch x 60 sec/side Lizard Stretch x 2 min/side Warm-up 3 Minute Cardio Warm Up, then…...
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6
Dec

Wednesday 12/6

Great Woods CrossFit – CrossFit Warm-up 20 sec Assault Bike Sprint 20 PVC Passthroughs 20 sec Hang from Pul-Up Bar 20 sec Row Sprint 10...
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5
Dec

Tuesday 12/5

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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4
Dec

Monday 12/4

Great Woods CrossFit – CrossFit Mobility Overhead Lat Stretch x 15 reps Skin the Cat x 60 secs Seated Forward Fold x 2 min Warm-up...
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2
Dec

Partner Saturday

Great Woods CrossFit – CrossFit Warm-up Metcon Fitn: Metcon (Time) In teams of two, alternate tasks to complete 10 rounds, for time, of: 21 Kettlebell...
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1
Dec

Friday 12/1

Great Woods CrossFit – CrossFit Warm-up FITNESS 3 Rounds of: 250 Meter Row/0.4km bike 5 Single Arm Ring Row (each side) 20 Toy Soldiers 20...
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30
Nov

Thursday 11/30

Great Woods CrossFit – CrossFit Warm-up 1000 Meter Row @50-75% effort (focus on getting long strides each rep and slow recovery), then.. FITNESS 2 Rounds...
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29
Nov

Wednesday 11/29

Great Woods CrossFit – CrossFit Warm-up 5 minutes of cardio (Bike, Row, Jump Rope, etc), then… 5 Burpees 10 Air Squats 10 PVC Passthroughs 10...
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