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WOD'S ARCHIVE

  • 13, Monday August 2012

    By Jeff | In CrossFit, WOD | on August 12, 2012

    5 Minutes of Muscle-Up Practice 5 Minutes of Squat Snatch Practice Then, “Amanda” 9-7-5 Squat Snatch (135/95) Muscle Up

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  • 12, Sunday August 2012

    By Jeff | In CrossFit, WOD | on August 11, 2012

    12m AMRAP: 5 GHD Situps 25 Kettlebell Swings (24kg/16kg) 25 Double Unders   Coming this week: Monday – Muscle Up and Snatch Practice, then Amanda Tuesday – Back Squat: 4-4-4-4-4-4 Wednesday – Kelly Thursday – Power Snatch skill work, then 11.1 Friday – Deadlift: 4-4-4  Sumo Deadlift: 4-4-4 Saturday – With a partner, one working […]

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  • Strength 8-11-12

    By Front Desk | In WOD | on August 10, 2012

    Goodmornings 2×7 3×5 Suitcase Deadlifts (32/24) 4×12 Band Broad Jumps 3×8 KB Split Lunges 3×10

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  • CFE – 8-11-12

    By Front Desk | In WOD | on August 10, 2012

    Row 1600m 21-15-9 – Back Squat (225/155)/75%) – Ring Push-ups Run 400

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  • 11, Saturday August 2012

    By Jeff | In CrossFit, WOD | on August 10, 2012

    Shoulder Press: 5-5-3-3-1-1 Then, Push Press: 3-3-3-3-3   930am w/ Coach BP Trey 155/185 Sean 135/165 Adrienne 55/55 Keely 90/100 PR Whitney 55/55 Tyler 155/185 Mikey 145/185 Cheryl 70/60 Jonathan 225/205 Robert 185/225 Troy D 155/175  

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  • CFE – Friday – 8-10-12

    By Front Desk | In WOD | on August 9, 2012

    Front Squat 2 x 10 @ 50% GHD Sit-ups 2 x 12 Power Clean 1×8 – 55% 1×6 – 60% 2×2 – 75% 2×1 – 1 RM 3+ Hours Before or After CFE Strength & Conditioning WOD. Choose ONE of the following sports: Swim (THU): 10 x 100m on 2:45, hold splits within 3-5 seconds […]

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  • 10, Friday August 2012

    By Jeff | In CrossFit, WOD | on August 9, 2012

    50-40-30-20-10 Sumo Deadlift High Pull (75/55) Thruster (75/55) Double Under   530pm w/ Coach BP Charlie 50, 40, 1st Rx Maura Rd of 30 + 3 thrusters Rx Anna 50 @ 40#, 40@30# singles Trey 3 rds rx Jason 2 rds rx, 1 rd 30 SDHP 15 Thrusters Holden 2+28 Thrusters Rx Tyler 2 + […]

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  • CFE- Thursday 8-9-12

    By Front Desk | In WOD | on August 9, 2012

    For Time: Run 800 -50 plate burpees (45/25) Run800 -40 walking lunge Run 800 -30 box jumps 24/20 Run 400 – 20 toes to bar Run 400 -10 pull ups   7:30 Sofia – 30:05 EP – 22:22 Pato – 22:22 Freddie – 30:42

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  • 9, Thursday August 2012

    By Jeff | In CrossFit, WOD | on August 8, 2012

    Coach BP’s Birthday WOD! 24 Min AMRAP 8 Pull Ups 9 Games Push Ups 12 ABMAT Sit Ups w/ MB 20/14 200m Run (24-My age, 8-9-12 rep scheme for the date)   Danielle 6ds+17 Andrew 9rds rx Bean 6rds+17 Vanessa 9rds rx Wendy 7rds black band, knees Jess 9 rds+9 rx Cindy 8 rds scaled […]

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  • CFE – Wednesday 8-8-12

    By Front Desk | In WOD | on August 7, 2012

    Split Jerk 3 EMOTM for 10 min. “Track Triplet” 3rds for time: 8 split Snatch (115/75) 7 bar Muscle-ups/ Ring muscle-up Run 400m 3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 20 x 50m on 1:45, hold […]

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