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WODs

  • 06/04/2013 WOD

    By admin | In WOD | on June 4, 2013

    Tuesday 06/04/2013 Gymnastics: 5 x ME Pull Ups – Rest 90 seconds between rounds WOD: For Time: 10 Shoulder to Overhead, 115/75 20 Sit Ups 30 Walking Lunge Steps, 45/25 Overhead 40 Double Unders 50 Kettlebell Swings, 70/55 40 Double Unders 30 Walking Lunge Steps, 45/25 Overhead 20 Sit Ups 10 Shoulder to Overhead, 115/75

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  • 06/03/2013 WOD

    By admin | In WOD | on June 2, 2013

    Monday 06/03/2013 Olympic: Take 25 minutes to find 1 rep max Clean and Jerk WOD: Amrap 10 min Run 200m 10 Deadlift @ 155/105 10 Box Jumps, 24/20

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  • 05/31/2013 WOD

    By admin | In WOD | on May 31, 2013

    Friday 05/31/2013 Olympic: EMON 8Min at 80% 1 Clean 1 Front Squat Strength: 5×3 Push Press at 80% 1 Rep PP Rest 90sec between sets WOD 3 RFT: 400M Med Ball Run 20/14# 15 Jumping Squats    

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  • 05/30/2013 WOD

    By admin | In WOD | on May 30, 2013

    Thursday 05/30/2013 Gymnastics: 5×5 Strict Pull Ups (every 2 min) Band or weight to make 5 reps challenging WOD: Regional Event #6 (35min cap) 100 Double Unders 50 HSPU 40 Toes-2-Bar 30 Shoulder to Overhead 160/100# 90’ Front Rack Walking Lunge 160/100# If you completed all reps under the 35:00min cap; enter your time. If […]

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  • 05/29/2013 WOD

    By admin | In WOD | on May 29, 2013

    Wednesday 05/29/2013 Olympic: EMOM 8 Min at 80% – 2 Split Jerks Strength: 5×3 Deadlift at 80% Rest 90sec between sets WOD: 21-15-9 Wall Balls 20/14# Curtis P’s 95/65# 1 Curtis P = Power Clean, Push Press, Lunge, Lunge Congrats to Jake from our CrossFit Kids group.  After 2 days of skating Jake took First […]

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