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WOD BLOG

Thursday, April 17th, 2014
CrossFit Country

Thursday, April 17
DON’T FORGET TO SIGN UP FOR THE THROWBACK THROWDOWN!
Main Floor
Strength: Bench
Warm Up: 5 @40%; 5 @50%; 3 @60%
Work: 5 @65%; 5 @75%; AMRAP @85%
WOD: 20 Minute EMOM
Minutes 1-5: SG Push Press
Minutes 6-10: Pull Ups
Minutes 11-15: Dips
Minutes 16-20: HLR

MetCon
Warm Up: 30 Seconds On, 15 Seconds Off
Squat Holds; Planks; Handstand Holds
Cardio: 3 Man Team Rotates Between:
5 Calorie Airdyne; Bicycles; Jumping Lunges; x 3
Core: 3 Rounds of
30 Second Flutters
30 Second Sit Ups
30 Second Wall Sit Twists
WOD: “Roll the Dice”
15 Minute AMRAP (First Roll = Movement; Second Roll = # of Reps)
1 = Rack Rows
2 = Tuck Crunches
3 = Box Taps (2:1)
4 = Air Squats
5 = Supermans
6 = Shuttle Run

ACTIVITY
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CrossFit Country Summer Camps are ready to go!! Need something to do with your kids this summer? Tired of the same ole’ camps? Check it out! Bounce houses, arts and crafts, sports fun, fitness and friends! Sign up early for discount pricing! Tell..

17 hours ago

Yesterday, as a gym, we all completed the named WOD “Helen.” What’s your favorite named WOD? Is it one of the girls, a Hero, or is it the Filthy Fifty?

2 days ago

The CROSSFIT COUNTRY THROWBACK THROWDOWN is coming!!! SIGN UP YOUR TEAM TODAY at http://www.crossfitcountry.com/throwback-throwdown.

3 days ago

Please prayer for dear friends of ours and former CrossFit Country members. They need a miracle by our Mighty God.

http://www.robandannemarie.com/?p=659

4 days ago

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