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WOD'S ARCHIVE

  • Tuesday November 18 2014

    By Austen Dyer | In WOD | on November 16, 2014

    WOD: 7 Min AMRAP 20 cal row 18 wallballs 12 T2B 10 Burpees over the rower rest 3 mins and repeate for a total of 3 cycles Remdinder: 7:30 class is Man Night.

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  • Monday November 17 2014

    By Austen Dyer | In WOD | on November 16, 2014

    Strength: Front Squat 4-4-4-4-4-4 WOD: 16 Min EMOM Even: 8 Heavy Double KB Lunge Odd: 6-9 Kipping Pull-ups

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  • Sunday November 16 2014

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

    Strength: Bench Press 5-5-5-5-5 WOD: For TIME 500 M Row 10 Hang Snatch (135/95) 400 M Run 5 Rope Climbs 400 M Run 10 Thruster (135/95) 500 M Row

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  • Saturday November 15 2014

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

    Event 3 3-rep-max front squat 10-minute time cap Event 4 (Teams of 2) Each athlete performs as a relay: 30-calorie row 30 bar facing burpees 30 hang cleans (135/95)

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  • Friday November 14 2014

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

    10 MIN AMRAP 10 kb snatches (24/16) 10 Pull ups 15 russian KB swings(32/24) 40 double unders rest 5 mins 10 MIN AMRAP 400 m row 10 burpee box jumps

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  • 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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