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WOD'S ARCHIVE

  • CROSSFIT WOD 1-16-12

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

    Mary 20 minute AMRAP: 5 Handstand Push Ups 10 Pistols, alternating 15 Pull Ups 6 AM w/Jeremy Sean- 6 rds scaled Tyler- 7 rds + 5 HSPU scaled Chrissy- 8 rds scaled 7:30am Mimi – 6rds RX Wendy – 5rds scaled Ben – 5 rds scaled 12:30 JP – 6rsd + hspu+ 8 PSQ Noel […]

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  • CROSSFIT WOD 1-13-12

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

    Partner Speed Day Partner up. One partner runs an agility course (of coach’s choosing) while the other does nonstop double unders. Complete the course as quickly as possible. When you are done, relieve your partner and start doing nonstop double unders while your partner runs the course. Score will be the best combined number of […]

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  • CROSSFIT WOD 1-12-12

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

    135 Pounds of Death 5 Rounds for Time: 15 Deadlifts (135/95) 12 Hang Cleans (135/95) 9 Front Squats (135/95) 6 Push Jerks (135/95) Time Cap: 25 min 6 Am w/Jeremy Adam- 24:42 @115# Megs- 22:21 @80# Maura- 24:56 @75# !2:00 Tribe Ian- 15:55 @85# (mod to 9 DL/6 HPS/3 OHS) CT- 21:03 2 rds@115, 3 […]

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  • CROSSFIT WOD 1-11-12

    By Front Desk | In CrossFit, WOD | on January 11, 2012

    For Time: 50 Push Press, 45/30 Run 400m w/barbell 50 Russian KB swings (24/16) Run 400m w/KB 50 Wall Balls (20/14) Run 400m w/MB 50 Plate Burpees (45/25) Run 400m w/plate Time Cap: 30 min 6 AM w/Jeremy Huw- 30:54 w/16 kg KB Maura- 29:34 Rx Megan- 27:51 Rx Beau- timed at 50 bumper plate […]

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  • CROSSFIT WOD 1-9-12 AND 1-10-12

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

    CFT Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 Add up your heaviest lift from all three exercises to get your CrossFit Total. Only three attempts are allowed at each exercise. This is the WOD for Monday and Tuesday. You should rest the one of these days and get a CrossFit Total the other day. […]

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  • CROSSFIT WOD 1-7-12

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

    Tabata Sets of: Deadlift, 225/255 Burpees Toes to bar Squats Introducing our new Adventure Racing Training kicking off today at 11:00. Come check out the best way to train for the fastest growing sport in the US! Then, plan to come every week. Just register for our team for the Spartan Sprint May 19-20. Click […]

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  • CROSSFIT WOD 1-6-12

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

    5 min AMRAP Squat snatch, 135/95 Competitors: “The Hopper” Come in prepared for the unknown and the unknowable 12:30 w/Jeremy Jess- 65#, 18 reps Liz- 45#, 18 reps Troy- 95#, 15 reps Pearl- 65#, 21 reps Competitors- “The Hopper” Adam- Diane- 15: something Huw- Elizabeth- 17:19 BK- Isabel- 9:09 Rx Keith- Grace- 3:23 Rx Ang- […]

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  • CROSSFIT WOD 1-5-12

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

    Front Squat 2-2-2-2-2-2-2-2-2-2 Use 80-85% of your 1RM or 65-70% back squat 1 RM. Go from a rack. 6 AM w/Jeremy Huw- 115# Rob- 145# Chrissy- 85# Maura- 105 (8)/110/115# Sean- still injured. 5k row 23:50 Rx 12 Tribe Adam- 155 (6)/165(2)/175(2) Jess- 115 MJ- 185 (mod BS) Ian- 185 (mod BS, fail on last […]

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  • CF WOD 1-4-2012

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

    01.03.12 | Coach Jeremy | Shoulder Press 5×1 Push Press 5×3 Push Jerk 5×5 *Find a solid weight (80-90% of shoulder press 1RM and use it for all sets 6 AM w/Jeremy Sean- injured, came in to work anyway. Mod to 7×2 incline bench press- 135#+ 12:30 Jeremy – 145/165/165 Maura – 70/85/85 Laura – […]

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  • Crossfit WOD 1-3-2012

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

    SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. 21 Overhead squats, 95/65 42 pull ups 15 overhead squat, 95/65 30 pull ups 9 overhead squat, 95/65 18 pull ups 12 Tribe BK- 9:36 Rx Adam- 16:20 (75# OHS) Jess- 11 min (37#, jumping) Tribe Ayewonna Berpi MJ- […]

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