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WOD'S ARCHIVE

  • 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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  • CF Strength 04-07-12

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

    Bench- Close Grip Bench 2×10 2×5 2×3   Band Flys 3×12 Skull Crushers 3×8   Box Squats 12×3 :45sec   GHD Hamstring Curls 3×10 Band Knee Drives 4×20   9 Close Grip Bench Jason – 135 Charlie – 135 Huw – 135 Nick P – 205 Melissa – 75 Dre – 165 Sean- 175   […]

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  • CF WOD 04-07-12

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

    Weighted pull up: 2-2-2-2-2-2-2   Or work on strict, band, or kipping pull ups.   Freddie- 210+105= 315 Rx Travis- 170+77= 247 Rx Troy D- 211+9= 220 Rx Wendy- purple band (sooo close) Carlos- worked band pull ups Ed- Triumphant return! strict PU

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  • CF WOD 04-06-12

    By Front Desk | In CrossFit, WOD | on April 6, 2012

    12 min AMRAP of:   30 Wall Balls (20/14) 20 Kettlebell Swings (32/24)   6:00am Steve B. 2 rds + 35 reps (14#/12kg) Michael 3 rds. + 35 reps (14#/8kg) Angela F. 4 rds. + 18 reps Rx Heather 3 rds. + 43 reps (8#/9kg) Rachel 3 rds. + 25 reps (8#/6kg)   5:30p w/Nick […]

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  • CFE WOD 04-06-12

    By Front Desk | In CrossFit, WOD | on April 6, 2012

    Strength -Goodmorning 5×5   CFE WOD 12m AMRAP -20 alt planks -20 alt KB pick up (24/12) -20 plate sit ups (45/25)   Sports- same as 4-5-12   12:30 Nick P – 95/3rds+11 Megs – 75/3rds +22 Maura – 75/3rds+23 Kara – 70/3rds Michelle – 60/4rds Spencer – 75/3rsd MJ – 85/2rds Adam – 95/3rds+40 […]

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  • CF WOD 04-05-12

    By Front Desk | In CrossFit, WOD | on April 5, 2012

    With a bar: 45/30   2 Rounds: Run 400m 30 floor wipers 30 good mornings Run 400m   Time cap: 15 min   12:00 w/Jeremy MJ- timed 1 rd + 8 good mornings Ben- 15:38 Rx Grant- 1 rd + 5 floor wipers Woodrow- 1 rd + 15 wipers Rx Stephanie- 16:34 (17# bar) Killed […]

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  • CFE WOD 04-05-12

    By Front Desk | In CrossFit, WOD | on April 5, 2012

    CFE Strength & Conditioning WOD   Couplet of: 9-6-3 Power Snatch (80 % of 1RM) 21-15-9 Burpees   Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 5 x (1. 75m @ 90%, 2. 25m easy), the easy 25m is the rest for each set Bike (THU): 5 x 2M, spin/rest 2:00, hold splits […]

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  • CF WOD 04-04-12

    By Front Desk | In CrossFit, WOD | on April 4, 2012

    Shoulder Press 1-1-1-1-1   Push Press 3-3-3-3-3   Push Jerk 5-5-5-5-5   *Don’t forget to get your cards out and lift *exactly* what coach tells you to   6:00am Jim V. 90/115/120 Beau R. 195/135/85 Joey 115/125/125 Steve B. 80/85/95 Martin 95/95/95 Angela F. 75/95/105   5:30p w/Nick Austin – 105/125/115 Suzanne – 48/53/48 Maren […]

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  • CFE WOD 04-04-12

    By Front Desk | In CrossFit, WOD | on April 4, 2012

    Strength: Bottom Up Squats: every 45 sec. 12×2 40% of 1RM   *rest 3-5 min   CFE WOD 6min AMRAP – 20 Alt Heel Taps -10 Strict Pull ups Behind the Neck   *rest 3 min   6min AMRAP -20 Double Unders -20 sit ups   Choose ONE of the following sports:   “Short Tosh” […]

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  • CF WOD 04-03-12

    By Front Desk | In CrossFit, WOD | on April 3, 2012

    “Cindy”   20 min AMRAP:   5 pull ups 10 push ups 15 squats   6:00am Angela F. 12 rds. + 9 reps Nick P. 17 rds. + 5 reps Josh O. 12 rds. + 15 reps Heather N. 9 rds. + 5 reps (band pull-ups) Michael 9 rds.   12:00 w/Jeremy   Ben- 15 […]

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