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WODs

Sep 28

Summer Kid’s Program

Space is limited! TrainUpOST.Facebook.banner.2016         Sign up Today!

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Jun 17

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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Feb 15

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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Feb 15

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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Feb 15

Friday, February 10

WOD:

  • Overhead Squat 3-3-3-3-3
Complete as many rounds as possible in 10 mins of:
  • 30 Double Unders
  • 15 Power Snatches, 75/55 lbs

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Feb 15

Thursday, February 9

WOD: 3 rounds for time of:

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

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Feb 9

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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Feb 9

Tuesday, February 7

Tabata FUN Day! WOD:

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

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Feb 7

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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Feb 6

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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Feb 3

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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Feb 2

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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