Sport

WOD 170109

*GCF Rowing Clinic – February 4th – see a coach for more details or visit HERE! 10m TGU – alternate sides Then, AMRAP 8 10

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WOD 170106

FSQ 3×5 (by feel) Then, For time 21, 18, 15, 12 Wall Ball (20/16) 12, 15, 18, 21 T2B “The person interested in success has

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WOD 170105

PP 3×8 @75-80% of 3RM Then, For time 10, 8, 6, 4, 2, KB CL/J (53/35) 15 KB Sit-ups (same KB) 200m Run after each

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WOD 170104

HSN Technique Then, 5rds 1min Row for meters 1min AB for calories 1min HSN (by feel) 1min Rest “I have not failed. I’ve just found

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WOD 170103

Open WOD 14.3 AMRAP 8 DL 10, 15, 20, 25 … 15 Box Jump/Stepup (24/20) after each set *Men’s RX – 135, 185, 225, 275,

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Happy New Year!

Happy New Year Gardens CrossFit! Thank you for an incredible 2016 full of goal-crushing!  Cheers to an amazing and healthy 2017! *Reminder – 8am Rev

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WOD 161230

Every 2 Minutes for 6rds – 2 FSQ (by feel, increase as you go) Then, For time Sprint 500m Row 30 Alternating 1-Leg SQ Sprint

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WOD 161229

Find 3RM PP Then, 7rds for time 7 DB HPCL (per arm) 7 DB PP (per arm) 7 C2B “Anyone who has never made a

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WOD 161228

Team WOD! AMRAP 15 200ft Sled Push (5/4) 8 Goblet SQ (70/53) *Relay style – one person working at a time Then, Tabata Hollow Holds

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WOD 161227

*What a great Holiday weekend, thank you everyone! Regular hours all week, closed Sunday and only 8am Rev & 9am WOD on Monday, Jan 2nd.

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