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WOD BLOG

Thursday, April 24th, 2014
CrossFit Country

Thursday, April 24
Have you signed up for the Throwback Throwdown yet???
Competition WODs are now posted on Facebook!
Main Floor
Strength: Bench
Warm Up: 5 @ 40%; 5 @ 50%; 3 @ 60%
Work: 3 @ 70%; 3 @ 80%; AMRAP @ 90%
WOD: “5″
14 Minute EMOM
Odd Minutes = 5 Dumbbell Snatches Per Arm
Even Minutes = 5 Toes to Bar + 5 Dips

MetCon
Warm Up: 3 Rounds of
8 Burpees
10 Kettle Bell Sumo Deadlift High Pulls
12 Heel Taps
Cardio: 4 x 100 Backwards Run
800 Meter Run
Core: 2 Rounds of
30 Second Left Side Plank
20 Alternating Toe Touches
30 Second Right Side Plank
WOD: “5″
14 Minute EMOM
Odd Minutes = 5 Dumbbell Snatches Per Arm
Even Minutes = 5 Toes to Bar + 5 Dips

ACTIVITY
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1 day ago

The CFC Throwback Throwdown is fast approaching! Here are your workouts for the competition. We will be posting a standards video with a full explanation of each WOD and how the competition will work with the team and individual WODs. SIGN UP NOW! (If..

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Yesterday’s WOD leads to today’s mobility! Make sure you take the time to take care of you. If you have something in particular that hurts, ask a coach, we’ll be happy to show you how to stretch and mobilize!

2 days ago

Survey Tuesday– what is your favorite music to workout to? Rap? Rock? Country?

2 days ago

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