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WOD'S ARCHIVE

  • CFE WOD 05-10-12

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

    Strength Power Cleans -12 x 3 every :45 sec   Wait 3-5 min   CF WOD 3rds – Row 300 – 10 SDHP (115/75) – 5 Muscle ups   wait 3+ hr before/after WOD then pick a sport.   Choose ONE of the following sports:   Swim (THU): 15 x (50m @ 90%, 25m Easy) […]

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  • CF WOD 05-09-12

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

    Front Squat: 3-3-3-3-3 6a w/Nick Sean B – 185/205/225/245×2 Steve B – 115 Heather – 70 Michael – 135 Rachel – 55 Sean – 135/155 Melissa – 145 Holden – 200 5:30p w/Nick Beau – 175 PR Adam – 135 Jacob – 85 Kara – 100 David – 135 Mat – 190 7p w/Nick Sabrina […]

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  • CFE WOD 05-09-12

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

    4rds – 8 Deadlifts (65%) – 8 High Box Jumps (30+/24+) – 8 Burpee Tire Flips   wait 3+hr before/after WOD and pick a sport.   Single-Sport (SS)   Choose ONE of the following sports:   Swim (TUE): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds   Bike (TUE): 4 x […]

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  • CFE WOD 05-08-12

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

    Strength Close Grip Bench 5×5 @ 65 % CF WOD 3rds – 15 Skull Crushers (45%) – 15 Man Makers (20/10) – Run 400 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): 8 x 200m on 3:30, […]

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  • CF WOD 05-08-12

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

    “Helen” 3 Rounds for Time of: 400m Run 21 KB Swings (24/16) 12 Pullups 6p w/Nick Coach Eric – 8:38 Beau – 12:37 on a Rower (youch!) Sarah – 13:06 Green Band Angela – 9:52 Rx Trey – 11:04 Rx Anna – 13:06 12Kg Band Jacob – 12:17 on a Rower 16Kg James – 11:40 […]

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  • CF WOD 05-07-12

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

    Continuous Clock Pull Ups   With a continuously running clock, perform one pull up the first minute, two pull ups the second minute, and so on continuing as many minutes as you are able.   6:00 am Tyler 191 pull-ups Holden 269 pull-ups Steve B. 185 jumping pull-ups/MB sit-ups Angela 191 band pull-ups/back extensions Rachel […]

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  • CFE WOD 05-07-12

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

    Strength -Overhead Squat – 3 x 8 @ 65 % – 2×3 @ 80%   ** if you don’t know your OHSQ max, you will find one   CF WOD 10m AMRAP – 10 Goodmornings (95/65) – 15 Hang Cleans (95/65) – Jump Rope run to fence and back   W.O.D.: E Long Intervals Day […]

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  • 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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