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WOD'S ARCHIVE

  • 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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  • 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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