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WOD'S ARCHIVE

  • 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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  • CFE WOD 05-10-12

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

    Strength Power Cleans -12 x 3 every :45 sec   Wait 3-5 min   CF WOD 3rds – Row 300 – 10 SDHP (115/75) – 5 Muscle ups   wait 3+ hr before/after WOD then pick a sport.   Choose ONE of the following sports:   Swim (THU): 15 x (50m @ 90%, 25m Easy) […]

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  • CF WOD 05-09-12

    By Front Desk | In CrossFit, WOD | on May 9, 2012

    Front Squat: 3-3-3-3-3 6a w/Nick Sean B – 185/205/225/245×2 Steve B – 115 Heather – 70 Michael – 135 Rachel – 55 Sean – 135/155 Melissa – 145 Holden – 200 5:30p w/Nick Beau – 175 PR Adam – 135 Jacob – 85 Kara – 100 David – 135 Mat – 190 7p w/Nick Sabrina […]

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  • CFE WOD 05-09-12

    By Front Desk | In CrossFit, WOD | on May 9, 2012

    4rds – 8 Deadlifts (65%) – 8 High Box Jumps (30+/24+) – 8 Burpee Tire Flips   wait 3+hr before/after WOD and pick a sport.   Single-Sport (SS)   Choose ONE of the following sports:   Swim (TUE): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds   Bike (TUE): 4 x […]

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  • CFE WOD 05-08-12

    By Front Desk | In CrossFit, WOD | on May 8, 2012

    Strength Close Grip Bench 5×5 @ 65 % CF WOD 3rds – 15 Skull Crushers (45%) – 15 Man Makers (20/10) – Run 400 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): 8 x 200m on 3:30, […]

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  • CF WOD 05-08-12

    By Front Desk | In CrossFit, WOD | on May 8, 2012

    “Helen” 3 Rounds for Time of: 400m Run 21 KB Swings (24/16) 12 Pullups 6p w/Nick Coach Eric – 8:38 Beau – 12:37 on a Rower (youch!) Sarah – 13:06 Green Band Angela – 9:52 Rx Trey – 11:04 Rx Anna – 13:06 12Kg Band Jacob – 12:17 on a Rower 16Kg James – 11:40 […]

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  • CF WOD 05-07-12

    By Front Desk | In CrossFit, WOD | on May 7, 2012

    Continuous Clock Pull Ups   With a continuously running clock, perform one pull up the first minute, two pull ups the second minute, and so on continuing as many minutes as you are able.   6:00 am Tyler 191 pull-ups Holden 269 pull-ups Steve B. 185 jumping pull-ups/MB sit-ups Angela 191 band pull-ups/back extensions Rachel […]

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