Photo Courtesy of CrossFit www.crossfit.comWomens Workout Rogue Fitness
WOD
Dead Lift 3-3-3-3-3
Run a 5K
Log Loads and Time to Computer
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2009
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April
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- WOD Set Across Military Press 3-3-3-3-3 / Set Acr...
- WOD "Helen" Run 400m/ KB x 21 Swings #55-#35/ 12 P...
- WOD Tabata Intervals / Med Ball Clean / Ball Slam ...
- Rest Day Enjoy!
- WOD Deck of Cards
- Tabata This / From the Cookie Jar
- WOD 10 Jump Box, 10 Pull-Ups, Walking Lunge-20 Ste...
- WOD 10 KB Push-press R & L / Run 400m/ 20 KB Russi...
- WOD 21-15-9 SDLHP / Pull-Up For Time
- WOD Back Squat 3-3-3-3-3 Run/Row 2miles
- Rest Day Enjoy!
- WOD KB Transitions/10 Pull-Ups/10 Kb Sit-Ups 5mins...
- WOD "The Chief" 3 Power Cleans/ 6 Squats/ 9 Push-U...
- WOD Static Squat Stretch w/Weighted Oly Bar/TRX Pi...
- Rest Day / Crisa does "Train Wreck"
- WOD Deck of Cards Hearts=KB American Swing/Spades=...
- WOD Negative Crunch x 20 / Warrior Push-Up x 10 / ...
- WOD No Load OHS & Pause x 20 / Pull-Up x 20 / TRX ...
- WOD Dead Lifts 3-3-3-3-3 Run a 5K
- WOD Filthy Fifty (burns 500-600 Calories) * ...
- WOD Polish Hurdle x 10/Traveling Lunge Twist Weigh...
- Rest Day Enjoy!
- WOD Tabata Intervals 5 Sets Each Row/Air Squat/Sit...
- WOD Military Press / Push-Press Alt To Failure 5 R...
- WOD Renegade Row KB/DB/Combat Crawl x 10 /Squat Ju...
- WOD Front Squat x 10 Hang Clean x10 Pull-up x 10 4...
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April
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