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WOD'S ARCHIVE

  • 22, Sunday July 2012

    By Jeff | In CrossFit, WOD | on July 21, 2012

    Attempt a max 20 rep back squat Then, 50 Back Squat at 155/115 *10 Burpee Penalty after for every time you rack the weight   Coming this week: Monday – Eva Tuesday – Front Squat 4-4-4-4-4-4, Ring Pushups Wednesday – 16m Partner AMRAP, Row for max distance, non rowing partner must maintain a dead hang […]

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  • 21, Saturday July 2012

    By Jeff | In CrossFit, WOD | on July 20, 2012

    Shoulder Press: 5-5-5-5-5 Push Jerk: 5-5-5-5-5

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  • CFE – Friday 7-20-12

    By Front Desk | In WOD | on July 19, 2012

    Each class will be making up their own WOD based of this criteria: What movements we’ve done this week What time domains we’ve done this week What type of WOD will it be: Gymnastic, Weightlifting, Met Con Be thinking of your favorite movement. It can be for Rounds, Time, or Reps ENDURANCE WOD: 3+ Hours […]

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  • 20, Friday July 2012

    By Jeff | In CrossFit, WOD | on July 19, 2012

    For time: Run 800m Row 1000m Run 400m Row 500m Run 200m Row 250m Run 100m Row 100m

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  • CFE – Thursday 7-19-12

    By Front Desk | In WOD | on July 18, 2012

    FOR TIME: Row 500m 50 sit ups 40 double unders 30 mt. climbers 20 Box Jumps (30/24) 10 Chopper Raises (45/25) Row 500 Target Time: 10-12m   Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 8 x 20:10, use pool or open water Bike (THU): 8 x 20:10, if possible use stationary bike […]

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  • 19, Thursday July 2012

    By Jeff | In CrossFit, WOD | on July 18, 2012

    6 Rounds for Time: With a partner and a barbell each, 135/95 Each partner completes: 10 Front Squat 5 Push Press *Athlete may only work while partner holds their barbell overhead Walk 50m with the weight overhead

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  • CFE Wednesday 7-18-12

    By Front Desk | In WOD | on July 17, 2012

    “Elizabeth” 21-15-9 Clean (135/95) Ring Dip   12:30- Danny – 9:39, Jess – 8:38 RX, Nick P – 8:33 RX (PR by -2:33), Tim – 9:49, Endy – 9:50 6:15- Charlie-8:21 scaled, Mark – 7:45 scaled, Jon – 10:34 scaled, Carrie – 11:44 scaled Leidy- 10:31 scaled, Norma – , Angie – 5:47 scaled,  Steph […]

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  • 18, Wednesday July 2012

    By Jeff | In CrossFit, WOD | on July 17, 2012

    Snatch: Find your 1 Rep Max

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  • July 7-17-12

    By Front Desk | In WOD | on July 17, 2012

    3 HSPU EMOTM for 8 min – against the wall – band with pirouettes under pull-up bar – box HSPU For Time: -Start with 80% of strict Press -move up 10lb total each completed round -whenever you reach failure, descend down same amount of rounds with the same # used for that round. 6 Push […]

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  • 17, Tuesday July 2012

    By Jeff | In CrossFit, WOD | on July 16, 2012

    “Mary” 20m AMRAP: 5 Handstand Pushups 10 Pistols 15 Pullups   12:00pm w/ Coach Phillips Jess B. 9rds + 5 hspu (scaled pistols) Duncan 10 rds + 9 pullups Wendy 10 rds + 8 pullups (box hspu, box pistols, red+black band) Maura 6rds + 1 hspu (scaled pistols) Jim 10 rds + 2 pullups (all […]

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