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December 31, 2018

WOD Monday December 31st 2018

A.) Mobility 
:60 seconds couch stretch 
:60 seconds hip floss
:60 second oh band distraction

B.) Warm up 2 rounds of 
200m row 
10 Bb push press 
10 Bb back squats 
10 bb power snatch
10 box jumps
10 sit-ups 
20 double un...

December 30, 2018


WOD Sunday December 30th 2018
A.) Mobility 
:60 seconds couch stretch 
:60 seconds pigeon stretch
:60 second oh band distraction

B.) Warm up 2 rounds of 
200m row 
10 Bb back squats 
10 db snatch 
10 box jumps
10 sit-ups 
20 double unders

C.) For 20 m...

December 29, 2018

WOD Saturday December 29th 2018

A.) Mobility 
:60 seconds couch stretch 
:60 seconds pigeon stretch
:60 second oh band distraction

B.) Warm up 2 rounds of 
200m row 
10 Kb deadlifts 
10 Bb power clean
10 box jumps
10 sit-ups

C.) In teams of two, 3 round...

December 28, 2018


WOD Friday December 28th 2018

A.) Mobility
:60 second couch stretch 
:60 second oh band distraction
:60 second banded bully

B.) Warmup 2 rounds of 
200m row 
5 handstand kick ups 
10 wall balls 
5 press
5 push press

C.) strict press 4x5
(Choose a weigh...

December 27, 2018

WOD Thursday December 27th 2018

A.) Mobility:
:60 seconds Couch stretch 
:60 seconds pigeon stretch
:60 second pry Squat

B.) Warmup
500m row 
Then 2 rounds 
15 double unders 
10 wall balls
10 single leg rdl
10 Russian Kb swings

C.) Back squat 6x3
(add 5...

December 26, 2018

December 26th 2018

Dearest Friends and Family, On the morning of December 24th, 2018, Jaime was taken to Baystate Medical Center with more concern about a potential brain injury. Despite the amazing efforts and care of the ICU team, her condition wors...

December 24, 2018

WOD December 24th 2018

A.) Mobility: 
:60 second couch stretch 
:60 second oh band distraction 
:60 second hip floss

B.) Warm up 
500m row
Then warm up movements for wod

C.) CFSTY 12 days of Christmas 
Day 1: 100m run
Day 2: burpee box step
Overs with D...

December 23, 2018


WOD Sunday December 23rd 2018

A.) Mobility 
:60 seconds couch stretch 
:60 seconds pigeon stretch
:60 second oh band distraction

B.) Warm up 2 rounds of 
200m row 
10 Kb swings 
10 medball cleans 
10 ring rows
10 sit-ups 
10 Bb power snatch 
200m run

C...

December 22, 2018

WOD Saturday December 22nd 2018

A.) Mobility 
:60 seconds couch stretch 
:60 seconds pigeon stretch
:60 second oh band distraction

B.) Warm up 2 rounds of 
200m row 
10 Kb deadlifts 
10 wall balls 
10 ring rows
10 sit-ups

C.) For 24 minutes in teams of...

December 21, 2018


WOD Friday December 21st 2018

A.) mobility 
:60 second couch stretch
:60 second oh band distraction 
:60 seconds super front rack

B.) warmup 2 rounds of 
200m row 
10 kettlebell swings 
10 hollow rocks 
5 Bb muscle cleans 
5 Bb power cleans 
5 front s...

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