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WOD'S ARCHIVE

  • CFE WOD 05-02-12

    By Front Desk | In CrossFit, WOD | on May 2, 2012

    Dynamic Effort -Squat Snatch (60%) 10 x 2 Every :45 sec   CF WOD 4rds – 9 Unbroken KB Swing (32/24) ***5 penalty burpees for breaking – 12 ALT Chopper Raises (45/25) – 15 MB Cleans (20/14)     wait 3+ hr before/after WOD then choose sport.   Single-Sport (SS) Choose ONE of the following […]

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  • Crossfit WOD 05-01-12

    By Front Desk | In CrossFit, WOD | on May 1, 2012

    “Grace” For time: 30 Clean and Jerks (135/95)   6:00am Steve B. 8:28 @ 95# Ally 9:03 @ 75# Pearl 7:24 @ 85# Heather 11:56 @ 65# Jim 15:05 @ 105# James 15:15 @ 135#   12:00 w/Jeremy   Holden- 3:52 Rx PR by over 2:00! Joey- 4:47 @115 PR MJ- 4:02 @115 PR Grant- […]

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  • CFE WOD 05-01-12

    By Front Desk | In CrossFit, WOD | on May 1, 2012

    “Cindy ” 20m AMRAP – 5 Pull ups – 10 Push- ups – 15 Squats   **Wait 3+ hr before/after WOD and do sport.   Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 20 x 50m TT on 2:00 Bike (TUE): 5 x 1/2M, spin/rest 1:00, hold splits within 2-3 seconds Run (TUE): […]

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  • Crossfit WOD 04-30-12

    By Front Desk | In CrossFit, WOD | on April 30, 2012

    “CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1   6:00am T.J. 525# Joey 635#   5:30p w/Nick Mat – 265/145/400 Felix – 205/105/275 Sabrina – 135/75/200 Alycia – 165/60/180 Tina – 97/51/127   7p w/Nick Moses – 590 (210/95/285) Tyler – 365/155/X Mark – 895 (385/165/345) Mike – 1090 (405/200/485) Freddie – 1025 […]

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  • CFE WOD 04-30-12

    By Front Desk | In CrossFit, WOD | on April 30, 2012

    CrossFit Total Find 1 RM on the following lifts – Back Squat – Press – Deadlift   3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery.   Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 20 x 50m TT on 2:00 Bike (TUE): 5 x 1/2M, […]

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  • CFE WOD 04-27-12

    By Front Desk | In CrossFit, WOD | on April 27, 2012

    DE: Bench Press 8 sets of 3 reps @ 50% of 1RM Every 50 seconds.   **Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.     CFE STRENGTH & CONDITIONING WOD: 21-15-9 reps for time of: Front Squats (40 % of back squat max) Band Push ups   Wait 3 + hr before/ […]

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  • Crossfit WOD 04-27-12

    By Front Desk | In CrossFit, WOD | on April 27, 2012

    For time: 50 KB Swings 50 KB Presses (right or left arm, from shoulder to overhead) 50 Box Jumps 40 Burpees 40 KB Situps 30 HSPU 20 KB Squats 1 Rope Climb (no feet)   6:00am Steve B. 26:00 (box HSPU, mod rope climb) Angela F. 26:54 (Rx HSPU, legs on rope) Adam 24:30 (box […]

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  • CFE WOD 04-26-12

    By Front Desk | In CrossFit, WOD | on April 26, 2012

    Three rounds for time of: 7 Power Snatches, 155/105 21 Toes-to-Bar 50m Shuttle Run (25m down/25m back) *5 burpee on-the-spot penalty each time athlete comes off the bar during T2B. Rest 1:00 between rounds   **Wait 3+ hr before and after CF WOD and choose a sport.   Single-Sport (SS) Choose ONE of the following […]

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  • CF WOD 04-26-12

    By Front Desk | In CrossFit, WOD | on April 26, 2012

    5 min AMRAP of: 5 Squat Clean and Jerk (115/85) 10 Pull ups   12:00 w/Jeremy Michelle- 3 rds Grant- 3 rds + 2 C&J CT- 3 rds + PU @95# Jay- 3 rds scaled Cook- 5 rds + 5 C&J Rx Leidy- 4 rds scaled Becki- 3 rds + 5 C&J Laura- 3 rds […]

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  • CFE WOD 04-25-12

    By Front Desk | In CrossFit, WOD | on April 25, 2012

    Strength DE: Back Squat 12 sets of 2 reps @ 60% of 1RM   Regionals WOD Event #1 http://games.crossfit.com/workouts/regionals-team   Teams of 4 (2 Men, 2 Women)   For time: 20 Partner deadlifts (455 lbs) 20 Handstand push-ups 20 Partner deadlifts (315 lbs) 20 Handstand push-ups 20 Handstand push-ups 20 Partner deadlifts (455 lbs) 20 […]

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