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WOD'S ARCHIVE

  • 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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  • CF WOD 04-15-12

    By Front Desk | In CrossFit, WOD | on April 15, 2012

    Happy Tax Day!   3 Rounds for time: Turkish Get Ups, 5 each arm (32/24) 20 KB SDHP (32/24) 50 Double Unders   Sean – 24:55 @24 Chris – 25 @9/24 Olivia – 18:38 @ 12/16 Alycia – Grant – 16:18 @20/DU attempts Yaz Rachel   Coach nick – 17:52   Mobility crowd   Jacob, […]

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  • CF WOD 04-14-12

    By Front Desk | In CrossFit, WOD | on April 14, 2012

    20 min AMRAP of:   5 Box Jumps (24/20) 10 Push ups 15 KB Swings (24/16)

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  • CF WOD 04-13-12

    By Front Desk | In CrossFit, WOD | on April 13, 2012

    Box Squats   3-3-3-3-3   5:30p w/Nick   Grant – 145 Stefanie – 95 Jacob – 155 Freddie – 325 Maren – 95 Kara – 105 Adam – 205 Liv – 145 Ang – 135 Mathieu – 205

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  • CFE WOD 04-13-12

    By Front Desk | In CrossFit, WOD | on April 13, 2012

    CFE WOD   “2bata”   1st Tabata – Push Press (75% of Press max) – # knee Tucks   2nd Tabata – Band Abduction Walks – Chopper Rasies (45/25)   Single-Sport (SS)   Choose ONE of the following sports: Swim (THU): 10-15 x 50m on 1:00, hold splits within 2-3 seconds Bike (THU): 10 x […]

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