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WOD

CrossFit – Wed, Nov 30

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Assault Bike x 90 seconds Kettlebell Kang Squat x 5 reps Kettlebell Waiter’s Carry x 50ft per

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CrossFit – Tue, Nov 29

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Increasing pace as you go: Row x 2 minutes Dive Bomber Push-up x 10 reps Row x 90 seconds Air

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CrossFit – Mon, Nov 28

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead SquatsSix sets of: Double-Under Practice or Single-Unders x 20 seconds Rest x 10 seconds Two sets of: PVC-Loaded Cross-Bench Pull-Over x

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CrossFit – Sun, Nov 27

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two rounds of: 60 seconds Jump Rope Banded Forward Walk x 10 reps Banded Backward Walk x 10 reps 60

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CrossFit – Sat, Nov 26

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Row x 500m Bodyweight Walking Lunge x 20 steps Assault Bike x 2 minutes Dive Bomber Push-Up x 10 reps

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CrossFit – Fri, Nov 25

Announcements REMINDER ~ no classes the rest of the day today.THURSDAY – HAPPY THANKSGIVING – 8am Workout ONLY!FRIDAY – 8am Workout ONLYSaturday – Regular Day CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups,

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CrossFit – Thu, Nov 24

Announcements REMINDER ~ no classes the rest of the day today.THURSDAY – HAPPY THANKSGIVING – 8am Workout ONLY!FRIDAY – 8am Workout ONLYSaturday – Regular Day CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups,

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CrossFit – Wed, Nov 23

Announcements REMINDER ~ no classes the rest of the day today.THURSDAY – HAPPY THANKSGIVING – 8am Workout ONLY!FRIDAY – 8am Workout ONLYSaturday – Regular Day CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups,

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CrossFit – Tue, Nov 22

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. “General Run Warm-Up” Approximately 50 feet each of: High Knees Over-the-fence, forwards Over-the-fence, backwards Bunny Hops Suicides, remain forward facing

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CrossFit – Sat, Nov 19

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Sumo Stance Squats x 3 @3333 tempo Regular Stance Squats x 3 @3333 tempo Narrow Stance Toes Forward Squats x

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