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WOD'S ARCHIVE

  • 8, Wednesday August 2012

    By Jeff | In CrossFit, WOD | on August 7, 2012

    Heaving Snatch Balance: 3-3-3-3 Then, Overhead Squat: 3-3-3-3   530pm w/ Coach BP Andrew 100# both Eric 75#/60# Jonathan—>Completed

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  • CFE – Tuesday 8-7-12

    By Front Desk | In WOD | on August 6, 2012

    Take 12 min to find 5 RM of Bent over Row. 12 min AMRAP – 3 wall Climbs – 12 Alt KB Clean (24/16) – 10 Alt KB Sit – ups (TGU Style) 2 rds – 8 push ups – 6 pull ups – 50 singles   7:30 Bob – 165/4rds Pato – 185/4rds Sofia […]

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  • 7, Tuesday August 2012

    By Jeff | In CrossFit, WOD | on August 6, 2012

    “Jerry” For time: Run 1 Mile Row 2K Run 1 Mile   1200pm w/ Coach BP Duncan 23:58 rx Jim 23:59 rx Vanessa 26:47 rx Noel 33:31 rx Michelle 34:21 rx Jay 37:00 rx Marin 35:20 rx   600pm w/ Coach BP Andrew 23:50 Caballero 21:26 Adrienne 31:11 E. Kit 33:44 Dylan 31:28 (1st CrossFit […]

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  • CFE – Monday 8-6-12

    By Front Desk | In WOD | on August 5, 2012

    - Weighted Wall Sits 4 x 60 sec 3rds – 6 Power Cleans (155/105/80%) – 20 Alt Split Lunges Cash-out : Bows and Toes Complex   12:30 Vanessa – 3:07 Wendy – 3:30 Abbey – 3:47 Liz – 3:46 MJ – 3:29 Troy – 4:59 Cindy – 3:42   6:15 Danny – 3:12 Charlie – […]

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  • 6, Monday August 2012

    By Jeff | In CrossFit, WOD | on August 5, 2012

    10 minutes of Muscle Up Volume Work: Up to 3 on the minute every minute, or work strength/transitions   -Then-   5 Rounds for time: 10 Kettlebell Goblet Squats (32k/24k) 15 Kettlebell Swings (32k/24k)   5:30pm w/ Coach BP Maura 5:45@ 16kg Megs 8:38@20kg Ryan 6:27@ 20kg Kelli 9:12@ 16kg Eric 12:30@24kg Tina 6:00@ 20kg/15kg […]

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  • 5, Sunday August 2012

    By Jeff | In CrossFit, WOD | on August 4, 2012

    Clean and Jerk – Find your 1 Rep Max   Coming up this week: Monday – MU Volume, then 5 rds 10 Goblet Squats 15 Swings @32/24 Tuesday – Jerry Wednesday – Snatch Balance 3-3-3-3 OHS 3-3-3-3 Thursday – 10->1 Ring Pushups, coupled with 1->10 Deadlift (225/155) Friday – 50-40-30-20-10 Sumo Deadlift High Pulls (75/55)  […]

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  • Strength – 8-4-12

    By Front Desk | In WOD | on August 4, 2012

    Power Clean/ Push-up Ladder :30 Sec Rest in between. Deadlifts 5×2 @ 85 % Weighted Squat Jumps 5×10 Plate Cash-out    

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  • CFE – Saturday 8-4-12

    By Front Desk | In WOD | on August 4, 2012

    Bench 2×10 3×7 5 Min AMRAP plate press till fatigue 15 Plate Sit-ups 2rds 10 Pull – ups 10 GHD Hip Ext. + Hours BEFORE CFE Strength & Conditioning WOD. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1000m @ 95% of 1000m TT pace Bike (SUN): 10M @ 95% of 10M TT […]

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  • 4, Saturday August 2012

    By Jeff | In CrossFit, WOD | on August 3, 2012

    For time: 500m Row 50 Double Unders 25 Pullups 50 Steps OH Walking Lunge (Plate, 45/25) 25 Pullups 50 Double Unders 500m Row   930am w/ Coach Phillips Jaclyn 13:24 rx MJ 13:16 su James 16:19 su Keely 21:53 Marko 14:13 Coach Phillips 13:00

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  • CFE – Friday 8-3-12

    By Front Desk | In News, WOD | on August 2, 2012

    L-sit 5 x :45 sec hold 20m AMRAP 20 Double Unders 10 Turkish Get-ups (20/16) 25 KB Swings (same weight)   3+ Hours Before or After CFE Strength & Conditioning WOD. Max Effort Hill Sprints “At Speed” Choose ONE of the following sports: Swim (THU): 10 x 30 seconds all-out sprint using paddles and buoy, […]

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