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WOD'S ARCHIVE

  • Thursday November 13 2014

    By Austen Dyer | In WOD | on November 9, 2014

    Strength: Dead Lift 5-5-5-3-3-3 10 MIN EMOM 2 Muscle-ups 7 M Handstand walk

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  • Wednesday November 12 2014

    By Austen Dyer | In WOD | on November 9, 2014

    Strength: OH Squats 5-5-5-5-5-5 WOD: 3 Rounds 20 Wall Ball (95/65) 10 Clean (155/105) 10 Strict K2E

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  • Tuesday November 11 2014

    By Austen Dyer | In WOD | on November 9, 2014

    Veterans Day WOD! “White” 5RFT: 15′ Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Enlarge image U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based […]

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  • Monday November 10 2014

    By Austen Dyer | In WOD | on November 9, 2014

    Strength: Weighted Pull-ups 5-5-5-5-5 Weighted Dips 5-5-5-5-5 WOD: 16 Min EMOM Evens: 4 Squat Clean (75% of max) Odds:10 Plate Sit-ups (45/25)

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  • Saturday/ Sunday November 8/9 2014

    By Austen Dyer | In WOD | on November 2, 2014

    CLOSED!!! We are closed this weekend because we will be hosting the CrossFit Mobility Certification Course this weekend. If you are looking for something to do this Saturday, head down to San Antonio to watch your CFnF coaches compete in the Alamo Throwdown. Ask a coach for more details. Go outside and enjoy this awesome […]

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  • Friday November 7 2014

    By Austen Dyer | In WOD | on November 2, 2014

    Snatch 3-3-2-2-1-1-1 12 min Run for max distance

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  • Thursday November 6 2014

    By Austen Dyer | In WOD | on November 2, 2014

    Strength: Push Press 5-5-5-3-3-3 WOD: 3 RFT 500 M Row 15 T2B 10 Ring dips

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  • Wednesday November 5 2014

    By Austen Dyer | In WOD | on November 2, 2014

    Strength: Complex 5x 2 hang squat clean + 1 front squat+ 1 Jerk WOD: 6 MIN AMRAP 10 Kb Swings (24/16kg) 40 Double-under

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  • Tuesday November 4 2014

    By Austen Dyer | In WOD | on November 2, 2014

    Strict Press 5@7 5@8 5@9+ 1 down set 1000m x3 6-4 seconds faster than 2 k pace

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  • Monday November 3 2014

    By Austen Dyer | In WOD | on November 2, 2014

    Strength: Back Squat 5-5-5-5-5 WOD: 12 MIN EMOM Even:100 M Sprint Odd: 8-10 Wall Ball 20/14

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