Kinetic Bootcamp

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Hey guys!  I sent out an email today to all of you–I really hope you all received it.  This Saturday will be my last day at Crossfit Woodbridge.  I received an amazing job opportunity, and I’m so excited about it.  Thank you for all being so awesome and so much fun during this part of my life.  The other coaches will take very good care of you after I leave, and they’ll will find someone awesome to take over the bootcamp program.

10 April 2014

8 Rounds

20 overhead lunges

10 KB SDHP

20 squats

10 push ups

 

 

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8 April 2014

5 Rounds

10 wall balls

10 ball sit ups

10 ball slams

10 burpees

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deff

Look at that nice, straight back!  During this kettlebell swing, Julie has her knees back and over her toes, her chest up and her back straight.  This is great form for any movement..whether it be an air squat, a deadlift, or picking up a piece of furniture.  This form encourages the use of glutes and hamstrings, and minimizes stress on the lower back.

100 Russian KBS

5 laps around track

100 air squats

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3 April 2014

EMOM 15 minutes

Even minutes: 5 burpees

5 box jumps

Odd minutes:   10 squats

10 push ups

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Happy April!

unnamedjgj

1 April 2014

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Goblet squats

Push ups

KBS

 

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Check out the games

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There’s one more week left of the CFW games.  Come out this Friday night at 6:30pm to watch all the divisions (including kids) try out the fun, competition nature that is Crossfit.  Stop by and check it out and see how much fun we have.

31 March 2014

Let’s do some core work!

50-40-30-20-10

Sit ups

Mountain climbers

EMOM: 5 squats

 

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haha

 

27 March 2014

2 rounds:

30 Russian KBS

30 jumping squats

30 Russian KBS

30 burpees

 

 

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6 rounds:

 

 

15 second rest

 

 

 

30 overhead DB hold

30 DB push press

 

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Help each other out

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I have definitely noticed you guys lately trying to encourage and motivate each other, and that’s awesome!  You might not think it, but it’s really helpful to have a few people around you encouraging you when you’re tired towards the end of the WOD.  And it’s very discouraging to see those who have finished already cleaning up their equipment, while you’re still trucking along.  So, thanks for stepping up and not doing that!

24 March 2014

8 rounds:

8 DB man makers

8 pull ups

8 jumping lunges

8 v-ups

 

 

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AMRAP in 15 minutes:

12 wall balls

12 ball slams

12 ball sit ups

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