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WOD'S ARCHIVE

  • CFE WOD 05-04-12

    By Front Desk | In CrossFit, WOD | on May 4, 2012

    CF WOD For time: – 25 rolling box jumps (30/24) – 25 double unders – 800m run w/ MB (20/14) – 50 alt. pistols – 50 MB sit ups (use same MB as run) – 800m run w/ MB   wait 3+hr before/after CF WOD and pick a sport:   Single-Sport (SS)   Choose ONE […]

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  • CF WOD 05-03-12

    By Front Desk | In CrossFit, WOD | on May 3, 2012

    Snatch, 2RM   6:00 w/Jeremy   Chris- 65# PR Kevin- 105# PR Liv- 80# PR Anna- 75# PR Tara- 75# PR Ang- 95# PR   7p w/Nick   Rebecca – 40 Esteban – 125 Andrew – 45 Kara – 60 Tyler – 145  

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  • CF WOD 05-03-12

    By Front Desk | In CrossFit, WOD | on May 3, 2012

    Strength Bench 10x 2 :45 @ 70%   CF WOD   4rds – 8 PP @ 75% of PRESS MAX – 12 T2B – 6 Ring Dips   Choose ONE of the following sports:   Swim (THU): 3 x 300m TT, work:rest 1:1   Bike (THU): 5 x 2M, spin/rest 2:00, hold splits within 3-5 […]

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  • CF WOD 05-02-12

    By Front Desk | In CrossFit, WOD | on May 2, 2012

    For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   6:00am Megs – 31:41 Melissa – double-unders Steve – burpees […]

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  • CFE WOD 05-02-12

    By Front Desk | In CrossFit, WOD | on May 2, 2012

    Dynamic Effort -Squat Snatch (60%) 10 x 2 Every :45 sec   CF WOD 4rds – 9 Unbroken KB Swing (32/24) ***5 penalty burpees for breaking – 12 ALT Chopper Raises (45/25) – 15 MB Cleans (20/14)     wait 3+ hr before/after WOD then choose sport.   Single-Sport (SS) Choose ONE of the following […]

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  • Crossfit WOD 05-01-12

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

    “Grace” For time: 30 Clean and Jerks (135/95)   6:00am Steve B. 8:28 @ 95# Ally 9:03 @ 75# Pearl 7:24 @ 85# Heather 11:56 @ 65# Jim 15:05 @ 105# James 15:15 @ 135#   12:00 w/Jeremy   Holden- 3:52 Rx PR by over 2:00! Joey- 4:47 @115 PR MJ- 4:02 @115 PR Grant- […]

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  • CFE WOD 05-01-12

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

    “Cindy ” 20m AMRAP – 5 Pull ups – 10 Push- ups – 15 Squats   **Wait 3+ hr before/after WOD and do sport.   Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 20 x 50m TT on 2:00 Bike (TUE): 5 x 1/2M, spin/rest 1:00, hold splits within 2-3 seconds Run (TUE): […]

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  • Crossfit WOD 04-30-12

    By Front Desk | In CrossFit, WOD | on April 30, 2012

    “CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1   6:00am T.J. 525# Joey 635#   5:30p w/Nick Mat – 265/145/400 Felix – 205/105/275 Sabrina – 135/75/200 Alycia – 165/60/180 Tina – 97/51/127   7p w/Nick Moses – 590 (210/95/285) Tyler – 365/155/X Mark – 895 (385/165/345) Mike – 1090 (405/200/485) Freddie – 1025 […]

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  • CFE WOD 04-30-12

    By Front Desk | In CrossFit, WOD | on April 30, 2012

    CrossFit Total Find 1 RM on the following lifts – Back Squat – Press – Deadlift   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 TT on 2:00 Bike (TUE): 5 x 1/2M, […]

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  • CFE WOD 04-27-12

    By Front Desk | In CrossFit, WOD | on April 27, 2012

    DE: Bench Press 8 sets of 3 reps @ 50% of 1RM Every 50 seconds.   **Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.     CFE STRENGTH & CONDITIONING WOD: 21-15-9 reps for time of: Front Squats (40 % of back squat max) Band Push ups   Wait 3 + hr before/ […]

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