W.O.D.

WOD 200703

Reminder – only AM RevFitness & CrossFit classes today! (5am, 6am, 7am, 8am, 9am, 12pm – open gym 10am-12pm). No 3:30pm, 4:30pm, 5:30pm. See you Saturday for MURPH too! Don’t forget to sign up! AMRAP 12 Devil Press (by feel – go lighter if you’re doing MURPH) – 3, 6, 9, 12 1-Arm DB OH

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WOD 200702

Don’t forget to sign up for MURPH on Saturday – doing the workout straight through or partitioned. First 2 heats – straight through, last 2 heats partitioned. And yes, we will still have 7am RevFitness! EMOTM 10 Odd – 100ft Sled Push (3/2) Even – 15 Swings (53/35+) Rest 90sec EMOTM 10 Odd – 10

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WOD 200701

BSQ 5×6@65-70% Then, 4rds for time 10 HPSN (95/65) 200m Sprint “Courage is grace under pressure.” – Ernest Hemingway

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WOD 200630

Saturday’s MURPH WOD will have 4 heats – 8am, 8:20am, 8:40am, 9am. The first 2 heats (8am & 8:20am) will be an “unpartitioned” version of MURPH, or straight through. The second 2 heats (8:40am & 9am) will have the ability to partition reps, or break them up in sets. All other details in class. Don’t

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WOD 200629

MURPH on Saturday! Stay tuned for details on heat times and schedule. NO Friday PM CrossFit classes – 3:30, 4:30, 5:30pm. 6min Stations – 1min rest between – 2rds through Station 1 10/7 Calorie Bike Strict Press (95/65) – 2, 4, 6, 8… Station 2 200ft Farmer Carry (53/35+) Navy Seal Burpees – 2, 4,

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WOD 200626

Day 3 Pull-up/Shoulder Strength AND 1 week until MURPH! AMRAP 15 20, 15, 10 Barbell Front Rack Lunges (95/65) 10, 15, 20 KB Swings (70/53) 3 Muscle-ups after each round Then, 5x1min Plank Hold (weighted if able) “Calm mind brings inner strength and self-confidence, so that’s very important for good health.” – Dalai Lama

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WOD 200625

  For total time: 40 Calorie Row 40 Double Unders 40 DB HPSN (20R/20L – weight by feel) 40 Sit-ups Rest 1m Repeat with 30 reps each Rest 1m Repeat with 20 reps each “You never know how strong you are, until being strong is your only choice.” – Bob Marley

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WOD 200624

Day 2 Pull-up/Shoulder Strength  BSQ 4×8@60-65% Then, AMRAP 7 7 OHSQ (95/65) 7 B.O.B. “With the new day comes new strength and new thoughts.” – Eleanor Roosevelt

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WOD 200623

3rds for time: 30/20 Calorie Bike 30 Push-ups Run 400m 20 Pull-ups “Be faithful in small things because it is in them that your strength lies.” – Mother Teresa

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WOD 200622

Week 4 Pull-up/Shoulder Strength – see athlete notes in SugarWOD 2rds for time: 15 CL (135/95) 15 Wall Ball (20/16) 15 BJ (24/20) 15 Wall Ball 15 PCL (same bar) “Be strong, be fearless, be beautiful. And believe that anything is possible when you have the right people there to support you.” – Misty Copeland

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