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WOD'S ARCHIVE

  • Sunday November 2 2014

    By Austen Dyer | In WOD | on October 26, 2014

    Strength: Complex 5x 2 Squat Cleans 1 Hang Clean 1 Push Press WOD: 3 Rounds of: 400 M Run 20 Kb Snatches (medium to heavy weight) Rest 1 min

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  • Saturday November 1 2014

    By Austen Dyer | In WOD | on October 26, 2014

    Event 2 For time: Male/Female pair 1 completes: 30 thrusters (M) 30 pull-ups (F) 30 thrusters (F) 30 pull-ups (M) 20 thrusters (M) 20 pull-ups (F) 20 thrusters (F) 20 pull-ups (M) 10 thrusters (M) 10 pull-ups (F) 10 thrusters (F) 10 pull-ups (M) Then, Male/Female pair 2 completes: 30 thrusters (F) 30 pull-ups (M) […]

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  • Friday October 31 2014

    By Austen Dyer | In WOD | on October 26, 2014

    Happy Halloween! Wear your costume to the box. Best outfit wins a free t-shirt. Don’t forget that the Halloween party will starts at 7:3o pm at the Krav Maga Studio off I-35. See you all there! WOD: 7 Min AMRAP 5x100ft down and backs 8 single arm KB clean and jerks (24/16) 15 wall balls […]

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  • Thursday October 30 2014

    By Austen Dyer | In WOD | on October 26, 2014

    Strength: Thruster 3-3-3-2-2-2 WOD: 14 Min EMOM Even: 5 Strict pull-ups Odds: 7 Burpee Box Jumps (30”/24)

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  • Wednesday October 29 2014

    By Austen Dyer | In WOD | on October 26, 2014

    “Bradshaw” 10 RFT 3 Handstand Push-ups 6 Dead Lift (225/155) 12 pull-ups 24 Double-Unders

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  • Tuesday October 28 2014

    By Austen Dyer | In WOD | on October 26, 2014

    Heaving Snatch Balance 2-2-2-2-2 WOD: 4×800 m runs Notes: 10-8 seconds faster than 2 mile pace. rest 1 to 1

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  • Monday October 27 2014

    By Austen Dyer | In WOD | on October 26, 2014

    Strength: Seated Strict Press 3-3-3-2-2-2 6 Min to Find Max Box Jump 7 Min EMOM 2 Back Squat (80-85%)

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  • Sunday October 26 2014

    By Austen Dyer | In WOD | on October 19, 2014

    Strength: Dead Lift 4-4-4-4-4 WOD: 21-18-15-12-9-6-3 Ring dip T2B

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  • Saturday October 25 2014

    By Austen Dyer | In WOD | on October 19, 2014

    We will be doing the CrossFit Team Series WODS for the next 4 Saturdays. Come in, bring a friend, and work hard! EVENT 1 WOD: 12-min. AMRAP, alternating each round (M) 30 double-unders 15 snatches Then, 12-min. AMRAP, alternating each round (F) 30 double-unders 15 snatches Rx’d Division 75 / 55 lb. snatch Scaled Division […]

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  • Friday October 24 2014

    By Austen Dyer | In WOD | on October 19, 2014

    Strength: Full or hang Snatch 2-2-2-2-2-2 WOD: Row 800×3 8-6 seconds faster than 2k pace

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