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WOD

4/12/2015

Midcoast CrossFit – CrossFit View Public Whiteboard A crossfit warm up (No Measure) 3 rounds of 8-12 reps of: Samson Stretch (15-30 seconds) Overhead Squat...
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4/11/2015

Midcoast CrossFit – CrossFit View Public Whiteboard Arrival warm up (800) (No Measure) (10 min) 800m run/ 1000 m row Foam roll/PVC roll Shoulder smash...
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REEBOK WOD

Midcoast CrossFit – Special View Public Whiteboard Metcon (Time) For time: 30 Box Jumps (24/20) 30 Jumping Squats3 30 Kettlebell Swings (53/35) 30 Walking Lunges...
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4/9/2015

Midcoast CrossFit – CrossFit View Public Whiteboard Arrival warm up (800) (No Measure) (10 min) 800m run/ 1000 m row Foam roll/PVC roll Shoulder smash...
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Squat Clean

Midcoast CrossFit – Oly View Public Whiteboard Front Rack Mobility-OLY (No Measure) Squat Stretch in Rack Elbow stretch in RackSame as last week or chose...
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EWOD

Midcoast CrossFit – Endurance View Public Whiteboard Arrival warm up (1 mile) (No Measure) 1 mile run/ 1200 m row Foam roll/PVC roll 4 way...
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4/8/2015

Midcoast CrossFit – Strong Man View Public Whiteboard Arrival warm up (800) (No Measure) (10 min) 800m run/ 1000 m row Foam roll/PVC roll Shoulder...
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