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Annie'S ARCHIVE

  • Sat.1.30.21

    By CoachBo | In WOD | on January 30, 2021

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 20 sit ups, 10 burpees, 5 inchworms with pushup WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups Cooldown: :30 each – cat/cow, child, seated saddle, pigeon, hamstring, spinal twist

    CONTINUE READING
  • Sun.4.12.20

    By CoachBo | In WOD | on April 12, 2020

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 20 sit ups, 10 burpees, 5 inchworms with pushup WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups Cooldown: :30 each – cat/cow, child, seated saddle, pigeon, hamstring, spinal twist

    CONTINUE READING
  • Wed.5.4.16

    By CoachBo | In WOD | on May 3, 2016

    Warmup: ROM. Drills, dynamic stretches, 20 push ups, 1 min jump rope, 15 sit-ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% WOD: “Annie” 50-40-30-20-10 Double unders Sit ups Cooldown: roll out and stretch. Focus on calves and achilles

    CONTINUE READING
  • Wed.3.11.15

    By CoachBo | In WOD | on March 10, 2015

    ***Reminder, the gym is CLOSED until March 15 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: “Annie” This is a benchmark, so note the amount of time it takes you more »

    CONTINUE READING
  • Sat.7.19.14

    By CoachBo | In WOD | on July 18, 2014

    Warmup:  ROM drills, Max strict Pullups, or 15 modified pull-ups (no band), 25 wide pushups, 25 situps WOD: We’ll call this “Annie on the run” 50-40-30-20-10 Double Unders Sit-ups 400M Run Cooldown:  Updog/Downdog.  Stretch calves well

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  • Wed.9.4.13

    By CoachBo | In WOD | on September 3, 2013

    Get Tanked will be here today! Remember to not eat for 2 hours prior, bring a swimsuit and towel. Test will only take a few minutes. It’s still not too late to get tested, just show up between 4:30 and 7 and we’ll fit you in, bring a friend too if you wish.. Warmup: Burgener more »

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