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WOD'S ARCHIVE

  • CF WOD 05-15-12

    By Front Desk | In CrossFit, WOD | on May 15, 2012

    Squats 7 x 5 @ 75-80 %   CF WOD   3rds – 10 Deck Squats (24/16KG) – 15 KB Swings (24/16) – 15 T2B   **wait 3+hr before/ after then pick a sport.   Single-Sport (SS)   Choose ONE of the following sports:   “Short Tosh”   Swim (TUE): 3 x (25m/y + 50m/y […]

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  • CF WOD 05-14-12

    By Front Desk | In CrossFit, WOD | on May 14, 2012

    Open WOD 12.1 7m AMRAP: Burpees   6:00am TJ Steve B. 50 Holden 105   7:00am Angela F. 79   5:30p w/Nick   Kara – 90 JP – 87 Troy – 58 Tina – 72 Dave – 103 Kelli – 84   7p w/Nick MJ – 91 Andrew – 90 Angela – 115 Jaime – […]

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  • CFE WOD 05-14-12

    By Front Desk | In CrossFit, WOD | on May 14, 2012

    2 reps EMOTM for 12 min – max effort box jump 7m AMRAP – Burpees Single-Sport (SS) Choose ONE of the following sports: “Short Tosh” Swim (TUE): 3 x (25m/y + 50m/y + 100m/y) Bike (TUE): 3 x (1/4M + 1/2M + 1M) Run (TUE): 3 x (100m + 200m + 400m) C2 Row (TUE): […]

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  • CF WOD 05-13-12

    By Front Desk | In CrossFit, WOD | on May 13, 2012

    Partner HS Work, then   5m AMRAP: Ring Pushups   11a w/Nick   Kara – 72 Scaled Sean – 35 Rx Mark – 89 Rx Jim/Joey/Rachel – ?

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  • CF WOD 05-12-12

    By Front Desk | In CrossFit, WOD | on May 12, 2012

    1 Rep Max: Split Jerk Cash out: 500m Row Sprint

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  • CFE WOD 05-12-12

    By Front Desk | In CrossFit, WOD | on May 12, 2012

    “Mini Murph”   For time: -800m run -50 pull ups -100 push ups -150 squats -800m run   **disperse the pull ups, push ups, and squats the way you want.       3+ Hours Before CFE Strength & Conditioning WOD or Perform on CFE S&C WOD Rest Day.   Single-Sport (SS)   Choose ONE […]

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  • CF WOD 05-12-12

    By Front Desk | In CrossFit, WOD | on May 12, 2012

    Strength Main Movements   Wide Grip Bench – 15 x 2 @ 75 % every 90sec.   Behind the Neck Press – 10 X 3 @ 65 % every 90 sec.   Bent Over Row -5X 7

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  • CF WOD 05-11-12

    By Front Desk | In CrossFit, WOD | on May 11, 2012

    10 Rounds for time:   200m Run 250m Row 20 Double Unders   5:30p w/Nick 30m cap   Maura – 8rds Liv – 7rds Grant – 8rds +150m row Kara – 6rds +row/run Andrew – 9 rds Sean – 6 2/3 Beau – 8rds + 250m row Ang – 9rds + run  

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  • CFD WOD 05-11-12

    By Front Desk | In CrossFit, WOD | on May 11, 2012

    Strength – Back Squat Plus @ 45% 10 x 3 every :45   CF WOD “Frannie”   21-15-9-6-3 Thrusters (75/50) Double Unders MB Sit Ups (20/14)   **9 min time cap     3+ Hours Before or After CFE Strength & Conditioning WOD.   Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 15 […]

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  • CF WOD 05-10-12

    By Front Desk | In CrossFit, WOD | on May 10, 2012

    “Elizabeth”   21-15-9 Squat Cleans (135/95) Ring Dips   6p w/Nick   Cruz – 13:00 Mike – 9:02 w/box dips Tyler – 9:22 Rx C Harper – 10:02 @115 D Hernandez – 11:00 @115 Andrew M 13:37 @95/some ring dips some from paralletes Kelli – 11:27 @75/paralettes Kevin – 15:00 @95 (3 sq Cl last […]

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