Category Archives: Stairs

160904 Stairs

&nbsp Mile One Stairs x 5 10 Push Ups at the bottom 10 Dips at the top  

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01.02.2014

6:30 am Total Conditioning 1 workout 3 Rounds of: [Bozu Squat & Press / Plank / Resistance band Flies / Box Jumps / Mountain Climbers /Sled Pull-Push / Heavy Ropes / TRX Hamstring Curls] R1-R2: Stairs x 3 R2 – … Continue reading

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11.22.2013 TC2 + CrossFit SWOD

12:30 pm Total Conditioning 2 (1 minute stations with exercise in between each) Warm Up 3 Rounds of: TR-X Squat w Reverse Row Burpee/ High Pull Box Jump / Push Up Bozu Burpees Sled Push Pull Bench Overhead Tricep Dips … Continue reading

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10.21.2013 WOD

06:30 am Total Conditioning 2 class @ MAX Warm Up (3 mins) [ Inverted Row . Stationary Bike . Reverse Lunge w Bicep Curl . Side Plank Hold . Box Jump Progression . Hamstring Curl w Yoga Ball . Plank … Continue reading

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06.05.2013

6:35 am 30 min run along Rideau Canal                   1 set of stairs 2 up 1 down (repeat to top)

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05.29.2013

12:15 pm Started a 5k run … got 1/4 k in and turned around! 12:30 pm TC2 with Kate – excellent class, great cardio! Jump (front, left lateral, right lateral) station Bench Push Up with rotation (add in lateral crunch) … Continue reading

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05.25.2013

8:00 am Stairs at Mile One 3 x singles 3 x doubles 3 x triples 2 x Jump Up 2 back down 1 – repeat to top 1 x Jump Up 2 – repeat to top 1 x Jump Up … Continue reading

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