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WOD Blog
 | Mon, Nov 9 2015 |  |
 | Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!! |
| Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM |
| Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| WARM UP 11/16/15 | WEIGHTLIFTING 11/16/15 | METCON 11/9/15 | WEIGHTLIFTING 2 11/9/15 |
WARM UP 11/16/15(No Results Tracked) FOAM ROLL-Quads,Mid back,Lats,Glutes,Calves GROUP WARM UP- 3 rounds of Jump Rope-30 secs w rope OH Squats-30 secs ------------------------------- Hip Rotations-20 secs R/L Pray Pose-20 secs Spiderman to Hammy- 20 secs of each R/L _________________________________________ then Front Squat-10 reps Gm-10 reps Hanging Hollow rocks-20 secs Ring Rows or Strict CTB Pull Ups-5 reps Kipping pull ups-5-10 reps COOLDOWN Bilateral Shoulder Flexion w PVC-2 mins Forearm Stretch-1 min Couch Stretch-1 min R/L |
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