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WOD'S ARCHIVE

  • 17, Tuesday July 2012

    By Jeff | In CrossFit, WOD | on July 16, 2012

    “Mary” 20m AMRAP: 5 Handstand Pushups 10 Pistols 15 Pullups   12:00pm w/ Coach Phillips Jess B. 9rds + 5 hspu (scaled pistols) Duncan 10 rds + 9 pullups Wendy 10 rds + 8 pullups (box hspu, box pistols, red+black band) Maura 6rds + 1 hspu (scaled pistols) Jim 10 rds + 2 pullups (all […]

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  • Monday, 16 July 2012

    By Jeff | In CrossFit, WOD | on July 15, 2012

    Snatch Skill Work: Muscle Snatch and Snatch Balance 2 of each, Every Minute on the Minute Then, for time: 21-15-9 Box Jumps (36/30) Ring Dips

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  • Sunday, 15 July 2012

    By Jeff | In CrossFit, WOD | on July 14, 2012

    Deadlift: 3-3-3-3-3   Cashout: 3 Attempts Handstand Hold for Max Time   Coming this week: Monday – Snatch Work, then 21-15-9 Box Jumps/Ring Dips Tuesday – Mary Wednesday – 1RM Snatch Thursday – 6 round partner WOD: 10 Front Squats 5 Push Press each while partner holds weight overhead, then 50m overhead carry, 135/95 Friday […]

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  • Saturday, 14 July 2012

    By Jeff | In CrossFit, WOD | on July 13, 2012

    15m AMRAP: 10 Pushups 20 Squats 30 Double Unders

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  • Friday, 13 July 2012

    By Jessica | In CrossFit, WOD | on July 12, 2012

    “Lumberjack 20″ 20 Deadlifts (275/185) Run 400m 20 KB swings (32/24) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20) Run 400m 20 DB Squat Cleans (45/30) Run 400m

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  • CFE WOD 04-21-12

    By Front Desk | In CrossFit, WOD | on June 25, 2012

    6rds – 30m Ladder (sprint 30m back and forth, sprint 20m back and forth, sprint 10m back and forth) – 12 unbroken KB Swings (2pood/ 24KG) **5 penalty burpees if you break KB swings   Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 500m @ 800m TT pace Bike (SUN): 2 x 15:00, […]

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  • CF WOD 03-30-12

    By Front Desk | In CrossFit, WOD | on June 1, 2012

    15x40m Sprints   Competitors:   Great job on the Open! 5:30 today will be a regular Open class. All are welcome to attend.   Adventure Racing tomorrow will be at the box. Tell your friends.    

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  • CFE WOD 05-25-12(2)

    By Front Desk | In CrossFit, WOD | on May 25, 2012

    Push Press 12×3 @ 65% of PRESS MAX every :45 sec   CF WOD 5rds – 10 Wall Balls (20/14) – 8 Toes 2 Bar – 200 m Row (level 10)   Single-Sport (SS)   Choose ONE of the following sports:   Swim (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 […]

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  • WOD 05-25-12

    By Front Desk | In CrossFit, WOD | on May 25, 2012

    “Grizzly Bear” 3 Rep Max of the following Sequence: Squat Clean Jerk Back Squat Jerk   *The bar may not rest on the ground during the 3 rep attempt. Every clean must be “tap and go”.   After finding your 3 rep max, drop weight and make a 7 rep attempt   6:00am T.J. 125# […]

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  • CFE WOD 05-25-12

    By Front Desk | In CrossFit, WOD | on May 25, 2012

    Power Cleans 5 X 5 High Box Jumps 5x 7   CF WOD For Time: 15Ring Dips 20 Squats 25 over head plate lunges 30 Double Unders 25 over head plate lunges 20 Squats 15 Ring Dips   3+ Hours Before or After CFE Strength & Conditioning WOD.   Single-Sport (SS)   Choose ONE of […]

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