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WOD'S ARCHIVE

  • CF WOD 04-02-12

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

    “Punch in the Face”   For time:   Run 400m   Then, 21-15-9 reps of: Squat Clean (135/95) Burpees   Then, Run 400m   6:00am Steve B. 31:16 @ 85# Megs 20:04 @ 85# Josh O. 21:39 @ 115# Joey 18:58 @ 95# Sean 28:38 @ 95# Angela F. 22:30-something @ 75# (sub row)   […]

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  • CF WOD 03-31-12

    By Front Desk | In CrossFit, WOD | on March 31, 2012

    5 Rounds for time: 9 Deadlifts (135/95) 6 Hang Power Snatches (135/95) 3 Overhead squats (135/95)   Time cap: 15 min   9:30 w/Jeremy Dre- 9:02 95# Huw- 11:36 65# Amanda- 11:29 50# Jason- 6:32 50# Wendy- 6:10 37# Sean- 13:29 115#   10:30 KKL – 6:53 #65 Josh o – 8:33 #105 Nick p […]

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  • CF WOD 03-30-12

    By Front Desk | In CrossFit, WOD | on March 30, 2012

    15x40m Sprints   Competitors:   Great job on the Open! 5:30 today will be a regular Open class. All are welcome to attend.   Adventure Racing tomorrow will be at the box. Tell your friends.

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  • CF WOD 03-29-12 “Fight gone bad”

    By Front Desk | In CrossFit, WOD | on March 29, 2012

                              In this workout you move from each of five stations after a minute. There are three five-minute rounds with a one-minute break in between. The stations are:   Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) […]

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  • CF WOD 03-28-12

    By Front Desk | In CrossFit, WOD | on March 28, 2012

    Back Squat   3-3-3-3-3   CFE: 3rds -10 Heel Taps 12″ box – 20 # Lunges – 30 KBS (12/20KG) **12 time cap     6 AM w/Jeremy Huw- 215 PR Tyler- 330 PR Angela F- 175 PR Heather- 85 PR Steve B- 155 Jim V- 155 Beau- 275   7:30 Nick P – 300 […]

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  • CF WOD 03-27-12

    By Front Desk | In CrossFit, WOD | on March 27, 2012

              In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.   “Michael”   3 Rounds for Time: Run 800m 50 Back Extensions 50 Sit ups   Time cap: 20 min   12:00 Tribe MJ- 2 rounds + 30 sit ups (supermans) […]

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  • Monday, March 26, 2012

    By Jeff | In CrossFit, WOD | on March 26, 2012

    “Grizzly Bear” 3 RM of the following sequence: – Power Clean – Front Squat – Push Press – Back Squat – Push Press *A squat clean is permitted in lieu of power clean/front squat. Any method of shoulder to overhead is acceptable. 6:00am Sean 145# Steve B. 95# Heather 55# Trey 155# 12:30 Jess- 105 […]

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  • CF WOD 03-26-12

    By Front Desk | In CrossFit, WOD | on March 26, 2012

    “Grizzly Bear”   3 RM of the following sequence: – Power Clean – Front Squat – Push Press – Back Squat – Push Press   *A squat clean is permitted in lieu of power clean/front squat. Any method of shoulder to overhead is acceptable.   6:00am Sean 145# Steve B. 95# Heather 55# Trey 155# […]

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  • CF WOD 03-25-12

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

    A. 1RM Barbell TGU – 15 minutes   B. 5×5 Sumo Box Squat: 2 minute rest between sets, focus on speed   C. 105 Push Press @95/65: 10 min cap   11a w/Nick Yaz – 65 – 135 – 10:11 Cindy – 20 – 65 – 5:52@30# Liz – 30 – 65 – 6:20@45#   […]

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  • CF WOD 03-24-12

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

    7min AMRAP   3-6-12-15-18-21-24-27….   Thrusters (100/65) Chest to Bar Pull ups   9:30a w/Nick MJ – 90@75 Charlie – 68@75 Yaz – 60@65   11:30 Bob – 15rds Huw – 15 Adam – 12 Claudio – 15 Simone – 21 Torrez – 21 Cindy – 20 Kelly – 12 Heather – 18 Alex – […]

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