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WOD'S ARCHIVE

  • CF WOD 05-17-12

    By Front Desk | In CrossFit, WOD | on May 17, 2012

    “Dianne” 21-15-9 reps of: Deadlifts @225/155 Handstand Pushups 10 minute cap   6AM: Holden 9:27 Rx Angela F 11:58 115# Joey 9:12 195# Pearl 10:48 135#   6p w/Nick Grant – 5:05 @135/box Anna – 4:08 @115/box BK – 8:34 Rx Tina – 5:14 @61/box Kelly – 6:17 @70/box Kelli – 5:44 @115/box Liv – […]

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  • CFE WOD 05-17-12

    By Front Desk | In CrossFit, WOD | on May 17, 2012

    Strength Sumo DL 12 x 3 :35 sec @ 55%   CF WOD 3rds – 20 Alt Heel Taps – 20 Alt Band Abduction walks – 20 Pull ups   Wait 3+ hr before/after WOD then pick a sport   Single-Sport (SS)   Choose ONE of the following sports:   Swim (THU): 5-7 x 200m […]

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  • CF WOD 05-16-12

    By Front Desk | In CrossFit, WOD | on May 16, 2012

    “DT” 5 Rounds @ 155/115 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 20m cap 6:00am Rachel 3 Rds. + 11 reps @ 40# Sean 4 Rds. + 14 reps @ 155# Steve B. 21:32 @ 95# Adam 19:09 @ 65# Holden 14:52 Rx Coach Nick – 18:22 5:30p Mark – 19:20 (135 on […]

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  • CFE WOD 05-16-12

    By Front Desk | In CrossFit, WOD | on May 16, 2012

    Strength Split Jerk 10 x 3. Every :45 @ 60%   CF WOD 12m AMRAP – 5 Power Snatches (135/95) – 5 Muscle Ups – 5 HSPU – 200m run   Wait 3+hr before/after CF WOD then pick sport.   Single-Sport (SS) Choose ONE of the following sports: “Short Tosh” Swim (TUE): 3 x (25m/y […]

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  • CF WOD 05-15-12

    By Front Desk | In CrossFit, WOD | on May 15, 2012

    Back Squat: 5-5-5-5-5   Cashout: 3 attempts max consecutive double unders   6p w/Nick   Grant – 155/20 Jacob – 165/18 Matt – 180 Andrew – 180/29 Joseph – 215/1 Anna – 90/3 Kevin – 145/2 Joey – 175 Danny – 225/27 Mike – 365   7p w/Nick Kara – 125/20 PRx2 Andrew – 160/5 […]

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  • CF WOD 05-15-12

    By Front Desk | In CrossFit, WOD | on May 15, 2012

    Squats 7 x 5 @ 75-80 %   CF WOD   3rds – 10 Deck Squats (24/16KG) – 15 KB Swings (24/16) – 15 T2B   **wait 3+hr before/ after then pick a sport.   Single-Sport (SS)   Choose ONE of the following sports:   “Short Tosh”   Swim (TUE): 3 x (25m/y + 50m/y […]

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  • CF WOD 05-14-12

    By Front Desk | In CrossFit, WOD | on May 14, 2012

    Open WOD 12.1 7m AMRAP: Burpees   6:00am TJ Steve B. 50 Holden 105   7:00am Angela F. 79   5:30p w/Nick   Kara – 90 JP – 87 Troy – 58 Tina – 72 Dave – 103 Kelli – 84   7p w/Nick MJ – 91 Andrew – 90 Angela – 115 Jaime – […]

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  • CFE WOD 05-14-12

    By Front Desk | In CrossFit, WOD | on May 14, 2012

    2 reps EMOTM for 12 min – max effort box jump 7m AMRAP – Burpees Single-Sport (SS) Choose ONE of the following sports: “Short Tosh” Swim (TUE): 3 x (25m/y + 50m/y + 100m/y) Bike (TUE): 3 x (1/4M + 1/2M + 1M) Run (TUE): 3 x (100m + 200m + 400m) C2 Row (TUE): […]

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  • CF WOD 05-13-12

    By Front Desk | In CrossFit, WOD | on May 13, 2012

    Partner HS Work, then   5m AMRAP: Ring Pushups   11a w/Nick   Kara – 72 Scaled Sean – 35 Rx Mark – 89 Rx Jim/Joey/Rachel – ?

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  • CF WOD 05-12-12

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

    1 Rep Max: Split Jerk Cash out: 500m Row Sprint

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