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Tell EVERYONE to check out our website!

facebook, call, text, knock on someone’s door, yell out your vehicle window,  send a letter in the mail…Get the word out that CrossFit Manvel has its site up and running.

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Tuesday, February 14

WOD: Valentines's Day Partner WOD As many reps as possible in 20 mins of:

• Hang Power Clean & Jerk, pick load
• Back Squat, pick load
• Double Under
• Burpee

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Monday, February 13

WOD: Complete as many rounds as possible in 15 mins of:

• 9 Deadlifts, 155/100 lbs
• 12 Hand Release Push-ups
• 15 Box Jumps, 24/20 in

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Friday, February 10

WOD:

• Overhead Squat 3-3-3-3-3

• 30 Double Unders
• 15 Power Snatches, 75/55 lbs

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Thursday, February 9

WOD: 3 rounds for time of:

• Run, 400 m
• 21 Power Cleans, 135/95 lbs

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Wednesday, February 8

WOD: 5 rounds for time of:

• 10 Pull-ups
• 20 Hand Release Push-Ups
• 30 AbMat Sit-ups
• 40 Air Squats

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Tuesday, February 7

Tabata FUN Day! WOD:

• Tabata Row Calories
• Alt Tabata Tabata
• Tabata Bench Press

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Monday, February 6

WOD: Rahoi - Complete as many rounds as possible in 12 mins of:

• 12 Box Jumps, 24 in
• 6 Thrusters, 95 lbs
• 6 Bar-facing Burpees

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Friday, February 3

WOD: Every 1 min for 15 mins, alternating between:

• 5 Deadlifts, 70% 1RM
• 10 Push-ups
• 20 Double Unders

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Thursday, February 2

WOD: 5 rounds for time of:

• Sprint, 100 m
• 5 Burpee Pull-ups
• 10 Push Press, 95/65 lbs
• 15 Supermans

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Wednesday, February 1

WOD: Complete as many ladder rounds as possible in 8 mins of:

• 10 Double Unders
• 2 Power Cleans, 135/95 lbs
• 20 Double Unders
• 4 Power Cleans, 135/95 lbs
• 30 Double Unders
• 6 Power Cleans, 135/95 lbs
• continue progression till time runs out.

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