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WOD'S ARCHIVE

  • 14, Tuesday August 2012

    By Jeff | In CrossFit, WOD | on August 13, 2012

    Back Squat: 4-4-4-4-4-4   Cashout: 3 max rep sets of handstand pushups (upscale if possible on rings, parallettes, with a deficit, etc)   12pm w/ Coach BP MJ 135-215/6 hspu Jess 160 4rm 13/12/10 hspu Bean 225 4rm Jim 175 4 rm Carlos 175 Vanessa 140 Lily 45 w/ box

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  • CFE- Monday 8-13-12

    By Front Desk | In WOD | on August 12, 2012

    -Front Squat Pause for 2 counts 2×8 (50%/105/75) 2×6 (60%/125/95) 4rds – 12 lateral burpees – 8 Good morning (115/75) – 8 Hang Cleans (115/75) “Lactate Shuttle” 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): 5:00 on, […]

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  • 13, Monday August 2012

    By Jeff | In CrossFit, WOD | on August 12, 2012

    5 Minutes of Muscle-Up Practice 5 Minutes of Squat Snatch Practice Then, “Amanda” 9-7-5 Squat Snatch (135/95) Muscle Up

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  • 12, Sunday August 2012

    By Jeff | In CrossFit, WOD | on August 11, 2012

    12m AMRAP: 5 GHD Situps 25 Kettlebell Swings (24kg/16kg) 25 Double Unders   Coming this week: Monday – Muscle Up and Snatch Practice, then Amanda Tuesday – Back Squat: 4-4-4-4-4-4 Wednesday – Kelly Thursday – Power Snatch skill work, then 11.1 Friday – Deadlift: 4-4-4  Sumo Deadlift: 4-4-4 Saturday – With a partner, one working […]

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  • Strength 8-11-12

    By Front Desk | In WOD | on August 10, 2012

    Goodmornings 2×7 3×5 Suitcase Deadlifts (32/24) 4×12 Band Broad Jumps 3×8 KB Split Lunges 3×10

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  • CFE – 8-11-12

    By Front Desk | In WOD | on August 10, 2012

    Row 1600m 21-15-9 – Back Squat (225/155)/75%) – Ring Push-ups Run 400

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  • 11, Saturday August 2012

    By Jeff | In CrossFit, WOD | on August 10, 2012

    Shoulder Press: 5-5-3-3-1-1 Then, Push Press: 3-3-3-3-3   930am w/ Coach BP Trey 155/185 Sean 135/165 Adrienne 55/55 Keely 90/100 PR Whitney 55/55 Tyler 155/185 Mikey 145/185 Cheryl 70/60 Jonathan 225/205 Robert 185/225 Troy D 155/175  

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  • CFE – Friday – 8-10-12

    By Front Desk | In WOD | on August 9, 2012

    Front Squat 2 x 10 @ 50% GHD Sit-ups 2 x 12 Power Clean 1×8 – 55% 1×6 – 60% 2×2 – 75% 2×1 – 1 RM 3+ Hours Before or After CFE Strength & Conditioning WOD. Choose ONE of the following sports: Swim (THU): 10 x 100m on 2:45, hold splits within 3-5 seconds […]

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  • 10, Friday August 2012

    By Jeff | In CrossFit, WOD | on August 9, 2012

    50-40-30-20-10 Sumo Deadlift High Pull (75/55) Thruster (75/55) Double Under   530pm w/ Coach BP Charlie 50, 40, 1st Rx Maura Rd of 30 + 3 thrusters Rx Anna 50 @ 40#, 40@30# singles Trey 3 rds rx Jason 2 rds rx, 1 rd 30 SDHP 15 Thrusters Holden 2+28 Thrusters Rx Tyler 2 + […]

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  • CFE- Thursday 8-9-12

    By Front Desk | In WOD | on August 9, 2012

    For Time: Run 800 -50 plate burpees (45/25) Run800 -40 walking lunge Run 800 -30 box jumps 24/20 Run 400 – 20 toes to bar Run 400 -10 pull ups   7:30 Sofia – 30:05 EP – 22:22 Pato – 22:22 Freddie – 30:42

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