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Main site 4/1/18

CrossFit Coldwater – CrossFit View Public Whiteboard Warm-up (No Measure) 30 sec each Jumping jacks Spiderman Burpees High knees Sampson Push up to down dog

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Sunday Home WOD

CrossFit Coldwater – CrossFit The box is closed for Easter Sunday, so here is a WOD you can do at home to get your “fix”!!!

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Main site 2/27/18

CrossFit Coldwater – CrossFit View Public Whiteboard Warm-up (No Measure) :30 Seconds Jumping Jacks Active Spiderman Easy Cardio Walkouts Medium Cardio Active Samson Fast Cardio

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Hang 10

CrossFit Coldwater – CrossFit View Public Whiteboard Warm-up (No Measure) :20 Seconds Jumping Jacks Active Spidermans Knuckle Drags Single Unders Push-up to Down Dog Side

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High Rollin

CrossFit Coldwater – CrossFit View Public Whiteboard Warm Up Game: Rowling (No Measure) Have athletes work on their own rower if there is enough equipment

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Weightlifting Wednesday

CrossFit Coldwater – CrossFit Main site WOD Sat 3/17 View Public Whiteboard Warm-up (No Measure) 3 Minute Easy Cardio 1:00 Active Spiderman 1:00 Active Samson

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Under Pressure

CrossFit Coldwater – CrossFit View Public Whiteboard Warm-up (No Measure) :20 Seconds Jumping Jacks Quad Stretch Knuckle Drags Push-up to Down Dog Active Spidermans Active

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18.5 redo or the other one

CrossFit Coldwater – CrossFit View Public Whiteboard Warm-up (No Measure) :30 Seconds Active Spidermans Slow Air Squats Active Samson Air Squats Push-up to Down Dog

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Sunday Work

CrossFit Coldwater – CrossFit On Sunday’s at CrossFit Coldwater, we do not run group classes. However, there is a coach present for the 3 hour

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Buddy Buddy Fun Time

CrossFit Coldwater – CrossFit View Public Whiteboard Warm Up: Line Drills (No Measure) Jogging around in a Circle in the gym 20 sec each: Jog

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