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WOD'S ARCHIVE

  • 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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  • CF WOD 04-25-12

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

      Thruster, 1 RM   6:00am Steve B. 105# Sean 135# Joey 155# Beau 165#   5:30p w/Nick Trey – 200 Beau – 145 Felix – 125 Maren – 75 Rebecca – 60   7p w/Nick Sabrina – 100 Marko – 200   8p w/Nick James – 125 Troy – 165 Coach – 195

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  • CF WOD 04-24-12

    By Front Desk | In CrossFit, WOD | on April 24, 2012

    “Mr Joshua” Five rounds of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps   6:00am Angela F. 29:43 (tire sit-ups, 95#) Heather N. 31:58 (ab-mat, 70#) Mike 33:34 (ab-mat, 250#) Jim 33:40 4 rds. (ab-mat, 205#)   12:00 w/Jeremy Meesh- 30:25 @ 100# full GHD sit ups! Steph- 29:01 @95# Jaime- 31:31 […]

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  • CFD WOD 04-24 12

    By Front Desk | In CrossFit, WOD | on April 24, 2012

    As many rounds as possible in 12:00 of: 3 Thrusters, 135/95 pounds 9 Chest-to-Bar Pull-ups 12 Double Unders     ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform S&C Recovery.   Single-Sport (SS) “Lactate Shuttle” Choose ONE of the following sports: Swim (TUE): 5:00 on, 2:30 off, 6:00 on, […]

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  • CF WOD 04-23-12

    By Front Desk | In CrossFit, WOD | on April 23, 2012

    “Nicole” 20 min AMRAP: Run 400m Max rep pull ups   6:00am Steve B. 80 (jumping p/u) Angela F. 67 Rx Sean 40 Rx TJ 35 Rx   5:30 w/Nick Travis – 78 MJ – 112 Ed – 30 Beau – 43 Tina – 80 (RR) Felix – 48 Andrew – 84 Joey – 43 […]

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  • CFE WOD 04-23-12

    By Front Desk | In CrossFit, WOD | on April 23, 2012

    Strength Bench Press 5 x 5 (75-80%)   CF WOD – 10 Ring Push – ups – 8 Hang Cleans (70%) – 8 floor wipers (same weight)   **wait 3+ hr. Before or after and choose sport     Single-Sport (SS) “Lactate Shuttle” Choose ONE of the following sports: Swim (TUE): 5:00 on, 2:30 off, […]

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  • CF WOD 04-22-12

    By Front Desk | In CrossFit, WOD | on April 22, 2012

      It’s Sunday and it’s a beautiful Spring Day. Come in and put some heavy weight overhead.   Snatch Balance, 1 RM    

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  • CF WOD 04-21-12

    By Front Desk | In CrossFit, WOD | on April 21, 2012

    Tabata Mash Up (Alternating Tabata sets of): Deadlift (225/155) Burpees   9:30 w/Jeremy Wendy- 88 @95# MIles- 83 Rx Sean- 58 Rx Freddie- 107 Rx Joey- 69 @135# Marko- 84 Rx  

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