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Wednesday 6/26/2013 WOD

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Warm up

“Fun with balls”

10 Wall balls

10 Russian twist

10 Med ball burpees

10 V-ups

10 Hip toss to a partner


Dynamic stretches














Skill Work

Level 1 (Beginner)


Toes to bar progression


Level 2 (advance)

Skill practice

4 Elbows to knees OTM for 5 mins

L sits remainder of time

4 Toes to bar OTM for 4 Mins

L sits in the remainder of time



Level 2 (advance)

20 Min AMRAP

10 Toes to bar

15 Burpees

20 Kettle-bell swings (53/35lb)


Level 1 (Beginner)

20 Min AMRAP

10 AB-Mat sit ups

15 Burpees

20 Kettle-bell swings (35/22lb)


Take a peek at the video below. This is amazing to see how much the box has transformed since our early days. The girl in the video takes on my coach Jennifer Hunter-Marshall in Fight gone Bad.


Lauren attempts CrossFit here at EVF home of CFUES


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