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WOD'S ARCHIVE

  • CF WOD 05-06-12

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

    5 Rounds:   1.5x Bodyweight Deadlift, max reps Handstand push up, max reps (Firebreathers on parallettes, away from wall, etc)   11a w/Nick   Nick P – DL 20/21/16/16/17 @260 HSPU 4/4/3/4/3 @Paralettes Alycia – DL 7/8/5/6/7 @145 HSPU 15/20/15/15/10 @Box Wendy – 30 DL @ 100, 95 HSPU @ Box Joey – 33 DL […]

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  • CF WOD 05-05-12

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

    Happy Cinco DeMayo, everyone!   2 Muscle Ups every minute on the minute for 10 minutes. Rest and recovery and then,   Tabata sets of: Squats Row (Calories)   9:30 w/Jeremy   MJ- 160 Rx Maura- 151 Rx Kara- 123 Rx Rachel- 144 Rx James- 156 Rx Marko- 127 squats (row lost) Rx Adam- 76 […]

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  • CFE WOD 05-05-12

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

    Strength – HSPU 12×3 :45   WOD 3rds – 7 muscle ups – 8 alt. Turkish Get-ups (16/12) – Farmers Carry 40m (45 bumper plate/25 bumper plate – 1 for each hand)   3+ Hours Before CFE Strength & Conditioning WOD. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 500m @ 90% of […]

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  • CF Strength WOD 05-05-12

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

    Jerk Find 1 RM 2×10 1×5 1×3 2×1   Good Mornings 3×8 2×5   Strict Pull Ups 4 EMOTM for 6 min.        

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  • CF WOD 05-04-12

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

    I “HOPE” it’s not as bad as they say…   Three rounds for total max reps of:   Burpees, 1 min 75 pound Power snatch, 1 min Box jump, 24″ box, 1 min 75 pound Thruster, 1 min Chest to bar Pull-ups, 1 min 1 min rest   6:00am Steve B. 130 Holden 225 Rx […]

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  • CFE WOD 05-04-12

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

    CF WOD For time: – 25 rolling box jumps (30/24) – 25 double unders – 800m run w/ MB (20/14) – 50 alt. pistols – 50 MB sit ups (use same MB as run) – 800m run w/ MB   wait 3+hr before/after CF WOD and pick a sport:   Single-Sport (SS)   Choose ONE […]

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  • CF WOD 05-03-12

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

    Snatch, 2RM   6:00 w/Jeremy   Chris- 65# PR Kevin- 105# PR Liv- 80# PR Anna- 75# PR Tara- 75# PR Ang- 95# PR   7p w/Nick   Rebecca – 40 Esteban – 125 Andrew – 45 Kara – 60 Tyler – 145  

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  • CF WOD 05-03-12

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

    Strength Bench 10x 2 :45 @ 70%   CF WOD   4rds – 8 PP @ 75% of PRESS MAX – 12 T2B – 6 Ring Dips   Choose ONE of the following sports:   Swim (THU): 3 x 300m TT, work:rest 1:1   Bike (THU): 5 x 2M, spin/rest 2:00, hold splits within 3-5 […]

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  • CF WOD 05-02-12

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

    For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   6:00am Megs – 31:41 Melissa – double-unders Steve – burpees […]

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  • 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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