WOD

13
Feb

Friday

Santiam CrossFit – CrossFit Warm-up Warm-up (No Measure) 3:00 PROGRESSIVE WARM-UP ON BIKE 1:00 – Conversational Pace 1:00 – Moderate Pace :30 – Workout Pace...
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12
Feb

Thursday

Santiam CrossFit – CrossFit Warm-up Warm-up (No Measure) GUIDED WARM UP… Row 1:00 100m Run Bike 1:00 :30s Hollow Hold/Wall Sit/Glute Bridge 10 Push Up...
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11
Feb

Wednesday

Santiam CrossFit – CrossFit Warm-up Warm-up (No Measure) PARTNER AMRAP – 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8...
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10
Feb

Tuesday

Santiam CrossFit – CrossFit Announcement Happy Birthday, Hayden!! Warm-up Warm-up (No Measure) :30 Single Unders :30 Single Leg Single Unders (Left) :30 Single Leg Single...
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9
Feb

Monday

Santiam CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM X 10 MINUTES: MIN 1 – Row (EZ then Moderate) MIN 2 – SLOW Bootstrappers Squats...
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8
Feb

Sunday

Santiam CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 5 Walking Inchworms* 10 Lunges w/ Torso Twist 10 Scap Pull-Ups 2 ROUNDS… 10 Up-Downs...
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7
Feb

Saturday

Santiam CrossFit – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike → :20 Work/:40 Recovery* *Every round of :20 Work, increase the pace! Then… 3 ROUNDS...
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6
Feb

Friday

Santiam CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10/7 Cal Row 10 Alt. Samson Lunge Stretches 20 Mountain Climbers (Control…not sloppy!)...
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