CrossFit Biola

Reblogged from phcreative

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"What is the membership fee?"

Asked by mname92

CrossFit Biola is totally Free. The times will be posted early in the semester, just come then and join us for a good (hard) workout.

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WOD

Back Squat: 5-5-3-2-1-1

then

4 rounds for time

run 400m

50 airsquats

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My Favorite

The best thing ever for recovery. Totally worth the money.

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WOD

50-40-30-20-10

  • Air Squats
  • Situps

*Do 5 Pullups after every round. 

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WOD

Tabata

  • Box Jumps 25”
  • KB Swings 55#
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WOD

12min AMRAP

  • 10 Ring Pushups
  • 10 Deadlift
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WOD

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Press Jerk

5-5-5-5-5

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WOD

Clean and Jerk to 1rep max

1-1-1-1-1-1-1

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WOD

4 Rounds

  • Run 400m
  • Rest 2 Minutes
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