Category

WOD

020323

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Friday, February 3WOD The CrossFit Open is just two weeks away! Join the CFMVA fun in-house team competition to raise money for your teams charity! Learn more and register by...
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020223

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Thursday, February 2WOD The CrossFit Open is just two weeks away! Join the CFMVA fun in-house team competition to raise money for your teams charity! Learn more and register by...
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020123

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Wednesday, February 2WOD Warm-Up: 1:00 Row 1:00 Leg Swings 5 Up/Down Dog 10 Single Leg V-Up 5 Burpee Broad Jump 10 Knee Raise 2x Thru (Empty Bar then Light Weight)...
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013123

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Tuesday, January 31WOD Warm-Up: 1:00 Bike @ 60% 1:00 Leg Swings :40 Bike @ 75% :40 Box Step Up :20 Bike @ 90% :20 Burpee 10 Spiderman Lunge 10 Bird...
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013023

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Monday, January 30WOD Warm-Up: 10 Pass Thru :30 PVC T-Spine Stretch 10 Hamstring Rack Stretch 5 Up/Down Dog 10 Lat Pull 5 Hang Muscle Snatch 5 BTN Strict Press 10...
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012823

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Saturday, January 27WOD Warm-Up: 1:00 Row 1:00 Leg Swings :30 Each x 2 Rounds Singleunder Bootstrapper Spiderman Lunge Air Squat Doubleunder WOD: A) Pause Back Squat 3-3-3-3-3 *15 Min* B)...
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012723

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Friday, January 26WOD Warm-Up: Rack Hamstring Stretch x 10 2x Thru 3 Up/Down Dog 6 T-Spine Rotation / Side 9 Ring Row 12 Lat Pull 2x Thru 3 Rope Get-Up...
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012623

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Thursday, January 26WOD Happy Birthday Danny Fernandez, our reigning Spirit of the Open award winner! Warm-Up: 7 Min AMRAP 200m Run 4 Perfect Stretch 6 Samson Lunge 8 Bootstrapper 10...
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012523

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Wednesday, January 25WOD Last call for Open shirts! Preorder your 2023 Open Shirt by tonight! Preorder form: https://crossfitmva.typeform.com/to/Dy46b3n7 Warm-Up: P1: AB Cal 60% Effort P2: 2 Rounds 3 Inchworm Lunge...
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012423

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Tuesday, January 23WOD Warm-Up: 30 Jumping Jacks 5 Prone I-Y-T 10 Ring Row 20 Singleunders 5 Push-Up + Shoulder Taps 10 Ring Face Pull 3-2-1 Wall Walk-up 10 DU WOD:...
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