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WOD'S ARCHIVE

  • 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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  • CFE WOD 04-20-12

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

    DE Strength 2 reps EMOTM for 10 min   -Split Jerk (55% of Strict Press Max)   CFE WOD “Punch in the Face”   Run 400 21-15-9 – Squat Cleans (135/95) – Burpees Run 400   **12 min time cap     Choose ONE of the following sports: Swim (THU): 6 x 2:00 TT, rest […]

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  • CF WOD 04-19-12

    By Front Desk | In CrossFit, WOD | on April 19, 2012

    5 Rounds: Bodyweight Front Squat, max reps Max height box jump, 2 reps   This is for reps, not for time.   12:00 w/Jeremy Rach- 125#?12/11/10/8/8 BK- 155# 11/10/10/8/10 Jolyn- 70# 8/7/9/6/8 Grant- 115# 11/8/7/5/4 Ryan- 105# 12/12/12/10/11 Jay- 130# 8/5/2/4/4 Martin- 55# 12/7/8/8/6   7p w/Nick Sabrina – 11/10/10/11/12 @95, 30″ Sarah BS – […]

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  • CFE WOD 04-19-12

    By Front Desk | In CrossFit, WOD | on April 19, 2012

    CF Strength and Conditioning WOD   For Time: 100 Double Unders 50 Game Style Push-ups 40 KB Swings (24/16) 30 Thrusters (45/30) 20 Box Jumps 10 C2B pull-ups     Choose ONE of the following sports:   Swim (THU): 6 x 2:00 TT, rest 4:00 between each effort   Bike (THU): 7 x 3:00, spin/rest […]

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