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WOD'S ARCHIVE

  • CF WOD 04-12-12

    By Front Desk | In CrossFit, WOD | on April 12, 2012

    “Isabel” For time: 30 snatches (135/95) Target time <5 min   6:00 w/Jeremy Nick- 4:58 Rx Lance- 3:50 @95# Liv- 4:00 @67# Matthieu- 3:17 @105# Melissa- 5:53 @60# Jeff- 3:57 @75# Rebecca- 4:42 @ 50# Ellen- 4:07 @47# (mod clean) Tina- 5:18 @37# Adam- 4:40 @50# Anna- 4:38 @50# Tara- 4:13 @50#   7 w/Nick […]

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  • CFE WOD 04-12-12

    By Front Desk | In CrossFit, WOD | on April 12, 2012

    Strength Work up to a Heavy Snatch without breaking form in 12 min. ***This is NOT a max effort lift   Rest 3-5   CFE WOD 8min AMRAP   -12 unbroken KB swings (2pood/24) – 9 Wall Balls (20/14)     Wait 3+ hrs. before/after S&C WOD then do sport   Single-Sport (SS)   Choose […]

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  • CF WOD 04-11-12

    By Front Desk | In CrossFit, WOD | on April 11, 2012

    “Tabata Something Else”   Tabata sets of: Pull ups Push ups Sit ups Squats   5:30p w/Nick   Cindy – 12(rings),11,11,10 Kelly – 8(rings),8,7,14 Jacob – 6,7,7,10 Andrew – 5,4,10,15 ABQ(Dropin) – 4,9,16,15 Dallas(Dropin) – 4,8,10,20 Maren – 4,5,8,12 Josh – 5,5,10,10 Beau – 6,12,10,10 Tatum – 4,8,10,18 Jeremy – 6,6,10,15 Spencer – 6,6,11,15   […]

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  • CFE WOD 04-11-12

    By Front Desk | In CrossFit, WOD | on April 11, 2012

    Strength and Conditioning WOD   4rds – 15 Ring Push-ups – 12 toes to bar – 8 Front Squats (55% of back squat max)     Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 3 x (50m/y + 100m/y + 200m/y) Bike (TUE): 3 x (1/2M + 1M + 2M) Run (TUE): 3 […]

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  • CF WOD 04-10-12

    By Front Desk | In CrossFit, WOD | on April 10, 2012

    Deadlift 5-5-5-5-5   12:00 w/Jeremy Martin- 155 (6″ platform) Jolyn- 135 Jay- 185 Ben- 245 Cook- 405 Adam- 275 Sarah- 140 Grant- 155 Travis- 275   6:00 w/Jeremy Stpeh- 150 Joe- 265 OG- 190 Matt- 315 Adam- 135 (from plates) Ang- 190 Spencer- 225 Andrew- 215 Anna- 115 Chris- 235   7:00 w/Nick Kara- 165 […]

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  • CFE WOD 04-10-12

    By Front Desk | In CrossFit, WOD | on April 10, 2012

    Strength WOD – Dynamic Effort 10×2 2 reps every :45 sec Split Jerk (70% of Press Max)   **wait 3-5 min**   CFE WOD 3rds – Run 400m – 10 HPSU – 10 weighted strict pull ups     Choose ONE of the following sports: Swim (TUE): 3 x (50m/y + 100m/y + 200m/y) Bike […]

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  • CF WOD 04-09-12

    By Front Desk | In CrossFit, WOD | on April 9, 2012

    “Fran”   21-15-9 reps of: Thruster (95/65) Pull ups   Chris Spealler- 2:08 Rx Camille LeBlanc-Bazinet- 2:09 Rx   6:00am Rob D. 9:58 @ 85# Joey 12:12 @ 85# Steve 13:22 @ 65# Heather 14:00 @ 45# (band pull-ups) Michael 13:52 @ 65# Judd 17:48 @ 65#   Coaches Kersten – 10:23 w/Green Band Brandon […]

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  • CFE WOD 04-09-12

    By Front Desk | In CrossFit, WOD | on April 9, 2012

    CFE Strength & Conditioning WOD   4rds   -15 Box Jumps (30″/24″) – 10 Alt Turkish Get-ups 16/9) – 50 Mt. Climbers   Wait 3+ hrs before/after WOD and pick a sport.   Single-Sport (SS)   Choose ONE of the following sports: Swim (TUE): 3 x (50m/y + 100m/y + 200m/y) Bike (TUE): 3 x […]

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  • CF WOD 04-8-12

    By Front Desk | In CrossFit, WOD | on April 8, 2012

    21-15-9 reps of:   Overhead Squat (95/65) Ring push ups   11a w/Nick Travis: 7:25 Kara: 7:25 @50 Carlos: Finished 15s @65 Jaime: 9 OHS @15 Liv: 6:20 @40 Rachel – ? Emily – ?

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  • CFE WOD 04-07-12

    By Front Desk | In CrossFit, WOD | on April 7, 2012

    CFE Strength & Conditioning WOD   4rds – 3 way band push-up (7each) – 10 Alt. Chopper Raises (25/45) – 12 Ring/Box Dips     Single-Sport (SS)   Choose ONE of the following sports: Swim (SUN): 1500m TT Bike (SUN): 30 Minute TT Run (SUN): 10k TT C2 Row (SUN): 10k TT Ruck (SUN): 5 […]

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