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WOD'S ARCHIVE

  • 3, Friday August 2012

    By Jeff | In CrossFit, WOD | on August 2, 2012

    3 Rounds for time: 800m Run 30 KB SDHP 24/16   Cashout: GHD Situps/Hip Extensions 3×20   530Pm w/ Coach Phillips Tyler- 13:14rx Andrew- 14:02 rx Eric- 19:30 rx Adrienne 19:37

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  • CFE – Thursday 8-2-12

    By Front Desk | In WOD | on August 1, 2012

      Box Front Squats accommodating band resistance on the 3rd set. 2×10 2×8 1×6 3rds 10 Box Jumps (34/30) 15 Wall Balls (20/14) 800m Light Jog Cash-out   CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed. Max Effort Hill Sprints “At Speed” Swim (THU): 10 x 30 seconds all-out sprint using […]

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  • 2, Thursday August 2012

    By Jeff | In CrossFit, WOD | on August 1, 2012

    Skill Work: MuscleUp Transitions   Weighted Ring Row: 3-3-3-3-3 Weighted Ring Dip: 3-3-3-3-3 *Scale with static dips, iso holds, negatives

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  • CFE – Wednesday 8-1-12

    By Front Desk | In WOD | on July 31, 2012

    Take 12 min to reach. 3 RM of behind the neck press. 4rds – 5 power snatches (115/75 or 70% of snatch.) – 4 Presses (same weight) – 40 Mt. Climbers 12:30 Jess – 7:47 RX Noel – 10:30 #95 Suzanne – 10:48 Vanessa – 9:50 Danielle – 9:55

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  • 1, Wednesday August 2012

    By Jeff | In CrossFit, WOD | on July 31, 2012

    “The Chief” 5 rounds, 3 minutes work, 1 minute rest, AMRAP: 3 Power Cleans (135/95) 6 Pushups 9 Squats

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  • CFE – Tuesday 7-31-12

    By Front Desk | In WOD | on July 30, 2012

    **Partner WOD ** Pick your partner, if you dont have one no big deal show up anyway. 9m AMRAP 1 Rope Climb 8 Plate Burpees Reach 75 Double Unders between both partners ADD UP ROPE CLIMBS 9m AMRAP Knees to Elbows Farmers Carry ADD UP  KNEES TO ELBOWS Cash-out =400m Partner Carry   3+ Hours […]

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  • 31, Tuesday July 2012

    By Jeff | In CrossFit, WOD | on July 30, 2012

    Find your Max Height Box Jump, then: 7m AMRAP: 10 Power Snatch (95/65) 10 Handstand Pushups   12pm w/ Coach Phillips Maura 34″/2 rounds+1 HSPU Rx Jess S 33″/4 rounds 50# Box PU Jay 35.5″/blank MJ 48″/2 Rounds+1 HSPU Rx Martin 34.5″ Jess B 32.5″ Michelle 25″/3 Rounds w/ knee HSPU on box Jim V. […]

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  • CFE – Monday 7-30-12

    By Front Desk | In WOD | on July 29, 2012

    - 3 min AMRAP Push-Press (115/65 or 65% of push press max) – 3 min AMRAP Floor Wipers (same weight) 2rds – not for time – 8 KB Swings (24/16) – 10 knee tucks – 12 Band Flyes (light tension   12:30 Liz – 80 reps Vanessa – 75 Noel – 48 D Hunt – […]

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  • 30, Monday July 2012

    By Jeff | In CrossFit, WOD | on July 29, 2012

    Back Squat: 1 every minute on the minute for 20 minutes   Cashout: Rope Climbs

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  • 29, Sunday July 2012

    By Jeff | In CrossFit, WOD | on July 28, 2012

    Open WOD 12.3 18m AMRAP: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes to Bar   Coming this week: Monday – Back Squat, 1 every minute 20 minutes Tuesday – Max Height Box Jump, 7m AMRAP 10 Power Snatch (95/65) 10 HSPU Wednesday – The Chief Thursday – Weight Dips/Rows Friday – 3 […]

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