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WODs

  • 11/03/2013 WOD

    By admin | In WOD | on November 4, 2013

    Monday 11/03/2013 Strength: HBBS every 90 seconds 6×2 @ 80% Weightlifting: Every 30 seconds for 6 min 2 Power Cleans + 1 Jerk @ 55% Focus is speed and technique WOD: 5 Rounds of 90 Seconds 2 Rope Climbs With Remianing time max rep Burpee Score = Total Burpee in 5 rounds Accessory work done […]

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  • 11/01/2013 WOD

    By admin | In WOD | on October 31, 2013

    Friday 11/01/2013 WOD: 6 min to complete 3 rounds: 15 Thrusters 15 Chest to Bars If you finish three rounds- 5 minutes to finish 3 rounds 12 Thrusters 12 Chest to Bars If you finish three rounds- 4 minutes to finish 3 rounds 9 Thrusters 9 Chest to Bars If you finish three rounds- 3 minutes to finish […]

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  • 10/31/2013 WOD

    By admin | In WOD | on October 31, 2013

    Thursday 10/31/2013 WOD: 3 RFT: 200m Run, rest equal time 400m Run, rest equal time 600m Run, rest equal time” Followed by: Accumulate 3 Minutes in HS Hold.

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  • 10/30/2013 WOD

    By admin | In WOD | on October 30, 2013

    Wednesday 10/30/2013 WOD: Space Coast CrossFit 16 Min Running Clock 8Min to establish a 1 rep max of the following clean & jerk complex. 1 Power Clean 1 Hang Squat Clean 1 Jerk Remainder 8 Min AMRAP of: 8 Hang Cleans 155/105# 8 Shoulder to Overhead 155/105# 8 Toes to Bar Score=heaviest weight+total reps completed. […]

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  • 10/29/2013 WOD

    By admin | In WOD | on October 29, 2013

    Tuesday 10/29/2013 Olympic: 5×3 Power snatch at 55% Every 90 sec WOD: Row 5k at 70% Larger classes will do 500m at a time

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  • 10/28/2013 WOD

    By admin | In WOD | on October 27, 2013

    Monday 10/28/2013 Strength: 20 min to establish 1 rep max Back Squat WOD: 3 RNDS for Time Run 400M 10 Muscle Ups Substitute: Bar MU, C2B, pull ups or ring rows and dips 1-1

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  • 10/25/2013 WOD

    By admin | In WOD | on October 25, 2013

    Friday 10/25/2013 WOD: 15 min cap 155/95 25 Deadlifts 25 Box Jumps 20 Squats, anyhow 15 Box Jump Overs 15 Cleans, anyhow 10 Burpee Box Jumps 10 Shoulder to Overhead Dont forget to post your scores for WOD 3 “Viera” of the open http://wodscores.com/Brevard_Open/index_secure

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