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WOD'S ARCHIVE

  • CF WOD 05-21-12

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

    “Fran” 21-15-9 reps of: Thrusters (95/65) Pullups   6:00am Jolyn 12:02 @ 50# Steve 9:34 @ 95# (jumping p/u) Melissa 9:08 @ 65# (band p/u) Sean 4:43 Rx   5:30p w/Nick Kara – 6:46 @45/jump Sarah – 7:48 @45/Jump Cindy – 6:06 @30/Jump Jacob – 7:08 @60 Kelli – 7:17 @55/Jump Nick (drop in) – […]

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  • CFE WOD 05-21-12

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

    Strength – Deadlift 6 x 5 @ 75-80% every 2:30   CF WOD 4 rds. – 8 alt pistols – 10 hang snatches (M:75-115/W:50-85) – 12 push-ups (accommodate resistance if needed- medium tension band)   *if you did Spartan Sprint- your WOD will S&C recovery.     3+ Hours Before or After CFE Strength & […]

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  • CF WOD 5-20-12

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

    25m AMRAP 3 Sumo Deadlift High Pull @155/115 10 Turkish Situp (24kg/16kg) 35 Double Unders   11 w/Nick Mark – 2 + 20DU Alycia – 7 @55#/8kg Jordan – 7 @65#/9kg   Coach Nick – 10 + 3SDHP   12 Mobility – Kara and Liz and Nick – walking feels niiiice Mark – knee hurts […]

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  • Partner WOD 05-19-12

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

      8m AMRAP 10 Double Unders 40m Med Ball Shuttle Run (20/14)   Only one partner may work at a time, alternate rounds. Med ball may not touch the ground during the workout.

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  • Strength WOD 05-19-12

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

    Push Jerk 15 X 2 (80-85%) Every 2:30 – no supplemental   Turkish Get-up (24/16KG) 9 x 3 (each arm) – Weighted Sit- up with Press Overhead (45lb/25lb bumper plate) 5 X 8 After last complete rep REST 2:00 till start of next set.   Plate Press (45/25)lay flat on back and press a bumper […]

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  • Strength WOD 05-19-12

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

    Push Jerk 15 X 2 (80-85%) Every 2:30 – no supplemental Turkish Get-up (24/16KG) 9 x 3 (each arm) – Weighted Sit- up with Press Overhead (45lb/25lb bumper plate) 5 X 8 After last complete rep REST 2:00 till start of next set. Plate Press (45/25)lay flat on back and press a bumper plate up […]

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  • CF WOD 05-19-12

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

    6rds – 20 Wall Balls (20/14) – 15 Ring Dips – 10 Toes 2 Bar ***REST 1 MIN after each RD. Target Time : 20min (scale accordingly) Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1000m @ 1500m TT pace Bike (SUN): 10M @ 90% of 10M TT effort Run (SUN): 2 x […]

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  • CF WOD 05-18-12

    By Front Desk | In CrossFit, WOD | on May 18, 2012

    8 rounds, 3 minutes rest between rounds: Unbroken set of pushups* 100m Sprint   *As many pushups as can be maintained at high speed for all 8 rounds   6:00am TJ 130 Ryan 151 Yaz 160   5:30p Charlie: 8 Pushups, 27-27-26-26-26-26-26-25 Jacob – 7 Pushups, 29-29-28-28-29-29-30-29 Tara – 5 Pushups, 32-32-32-31-31-30-31-30 Kara – 5 […]

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  • CFE WOD 05-18-12

    By Front Desk | In CrossFit, WOD | on May 18, 2012

    Strength Good-mornings 10 x 4 every :50 sec CF WOD 4rds – 30 Double Unders – 30 Supermans – 30 Head Bands (medium tension band) – 15 Bent Over Row (105/75) Wait 3+hr before/after WOD then pick a sport. Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 5-7 x 200m TT, work:rest 1:2 […]

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  • Coaches WoD

    By Front Desk | In CrossFit, WOD | on May 17, 2012
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