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WOD'S ARCHIVE

  • CFD WOD 04-24 12

    By Front Desk | In CrossFit, WOD | on April 24, 2012

    As many rounds as possible in 12:00 of: 3 Thrusters, 135/95 pounds 9 Chest-to-Bar Pull-ups 12 Double Unders     ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform S&C Recovery.   Single-Sport (SS) “Lactate Shuttle” Choose ONE of the following sports: Swim (TUE): 5:00 on, 2:30 off, 6:00 on, […]

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  • CF WOD 04-23-12

    By Front Desk | In CrossFit, WOD | on April 23, 2012

    “Nicole” 20 min AMRAP: Run 400m Max rep pull ups   6:00am Steve B. 80 (jumping p/u) Angela F. 67 Rx Sean 40 Rx TJ 35 Rx   5:30 w/Nick Travis – 78 MJ – 112 Ed – 30 Beau – 43 Tina – 80 (RR) Felix – 48 Andrew – 84 Joey – 43 […]

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  • CFE WOD 04-23-12

    By Front Desk | In CrossFit, WOD | on April 23, 2012

    Strength Bench Press 5 x 5 (75-80%)   CF WOD – 10 Ring Push – ups – 8 Hang Cleans (70%) – 8 floor wipers (same weight)   **wait 3+ hr. Before or after and choose sport     Single-Sport (SS) “Lactate Shuttle” Choose ONE of the following sports: Swim (TUE): 5:00 on, 2:30 off, […]

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  • CF WOD 04-22-12

    By Front Desk | In CrossFit, WOD | on April 22, 2012

      It’s Sunday and it’s a beautiful Spring Day. Come in and put some heavy weight overhead.   Snatch Balance, 1 RM    

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  • CF WOD 04-21-12

    By Front Desk | In CrossFit, WOD | on April 21, 2012

    Tabata Mash Up (Alternating Tabata sets of): Deadlift (225/155) Burpees   9:30 w/Jeremy Wendy- 88 @95# MIles- 83 Rx Sean- 58 Rx Freddie- 107 Rx Joey- 69 @135# Marko- 84 Rx  

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  • CFE WOD 04-21-12

    By Front Desk | In CrossFit, WOD | on April 21, 2012

    6rds – 30m Ladder (sprint 30m back and forth, sprint 20m back and forth, sprint 10m back and forth) – 12 unbroken KB Swings (2pood/ 24KG) **5 penalty burpees if you break KB swings   Single-Sport (SS)   Choose ONE of the following sports:   Swim (SUN): 500m @ 800m TT pace   Bike (SUN): […]

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  • CF WOD 04-21-12

    By Front Desk | In CrossFit, WOD | on April 21, 2012

    Strength   -Press 2×12 2×6 2×4   -V’s/Poles/Spikes 7 each with 2 #5 weights   -Good Mornings 2×8 2×6 2×4   – DB Overhead Lunges (heavy) 5 x 5   – Bent Over Row 5 x 5    

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  • CF WOD 04-21-12

    By Front Desk | In CrossFit, WOD | on April 21, 2012

    Tabata Mash Up (Alternating Tabata sets of): Deadlift (225/155) Burpees   9:30 w/Jeremy Wendy- 88 @95# MIles- 83 Rx Sean- 58 Rx Freddie- 107 Rx Joey- 69 @135# Marko- 84 Rx

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  • CFE WOD 04-21-12

    By Front Desk | In CrossFit, WOD | on April 21, 2012

    6rds – 30m Ladder (sprint 30m back and forth, sprint 20m back and forth, sprint 10m back and forth) – 12 unbroken KB Swings (2pood/ 24KG) **5 penalty burpees if you break KB swings Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 500m @ 800m TT pace Bike (SUN): 2 x 15:00, 1st […]

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  • CF WOD 04-20-12

    By Front Desk | In CrossFit, WOD | on April 20, 2012

    5 min max rep C2B pull ups   Rest 30 sec   5 min AMRAP of: 10 Push Press (95/65) 20 Squats   Coach Jeremy – 31/4+14Sq w/35# vest Coach Nick – 54/4rds   5:30p w/Nick Kevin – 60/2.5rds Beau – 26/5rds Chris – 42/3rds Joseph – 50 (black band/chin)/2r+3@95 Adam – 40(RR)/3rds @65 Joey […]

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