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WOD'S ARCHIVE

  • 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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  • CF WOD 04-18-12

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

    21-15-9 reps for time of: 225 pound Back squat 2 pood Kettlebell swing   Time Cap: 15 min   6AM: Steve B. 11:23 115# / 16kg Angela F. 8:26 95# / 12kg Beau 10:33 185# / 24kg Rachel 8:50 60# / 20kg Rob D. 8:55 155# / 24kg Sean 15:55 135# / 24kg Jim 20:15 […]

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  • CF WOD 05-17-12

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

    10-9-8-7-6-5-4-3-2-1 reps of: Ring Dips Wall Balls (20/14) Burpees Toes to Bar   12:00 w/Jeremy Meesh- 22:53 (12# MB, paralettes) pukie BK- 19:41 Rx CT- 21:39 paralettes Grant- 18:33 (16# mb, paralettes) MJ- 18:59 Rx Noel- 24:01 scaled Steph- 23:42 (6# MB, paralettes, tucks)   6 PM w/Jeremy Beau- 17:13 Austin- 18:37 Chris- 22:48 Nick- […]

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  • CFE WOD 04-17-12

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

    - run 400m – 30 Wall Balls (20/14) – 20 power cleans (135/95) – 10 alt. Pistol Squats – 5 Push ups to wall walk – 10 alt. Pistol squats – 20 power cleans (135/95) – 30 wall balls (20/14) – run 400m   Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 15 […]

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  • CF WOD 04-16-12

    By Front Desk | In CrossFit, WOD | on April 16, 2012

    It’s Monday. Time to hit some Oly PR’s!   Clean and Jerk, 1 RM   6:00am Rachel 57# TJ 125# Joey 155# Joe 215#   5:30p w/Nick Beau – 145 PR Forest – 85 Tina – 65 PR Travis – 175 PR Rebecca – 65 Bob – 165 Chris – 85 Liv – 110 Jeff […]

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  • CFE WOD 04-16-12

    By Front Desk | In CrossFit, WOD | on April 16, 2012

    Strength -Max effort press 2 x 6 2 x 3 2 x 1   Wait 5 min   Fran 21-15-9 -Thrusters (95/65) – Pull ups   **if you don’t use “RX” weight use 65% of press max for thrusters     Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 15 x (25m TT, […]

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  • Tri Training week of April 16

    By Front Desk | In CrossFit, WOD | on April 16, 2012

    MONDAY: 7AM – RUN We will be meeting at the box and starting from there.   TUESDAY: 6 AM – SWIM Meeting at Big stacy pool. Bring running gear as well.   1PM – SWIM/RUN workout Meeting at Big stacy pool. Bring swim and run gear.   THURSDAY: 5PM- BIKE/RUN workout Meeting at the veloway. […]

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  • CFE WOD 4-16-12

    By Front Desk | In CrossFit, WOD | on April 16, 2012

    DE strength -Sumo Deadlift ***load 50% of DL max on the bar ***every :45 sec perform 3 reps   – 12 x 3   CF WOD 3rds for time – 20 Alt windmills (16/12KG) – 15 bumper plate ab mat sit ups (45/25) – 10 rolling box jumps (30/24)   7 Nick P – 230/11:19 […]

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