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WOD – Tuesday – 01/20/15

A) 800m Indian Run Set up two lines if nec, one for slower runners, one for advanced   B) 4 min AMRAP: 25 Squats 30 sec self timed plank hold 2 min rest 4 min AMRAP: 25 Mickey’s Mountain Climbers (K2E) 15 sec self timed wall sit […]

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WOD – Tuesday – 01/20/15

WOD - Tuesday - 01/20/15

  Lauren Fisher holds an L-Sit after her swim, at Wodapalooza.   A) 2 Rounds NOT for Time – Any Order 1 Rope Climb 10 GHD’s or 10 Hollow Rocks 10 DB Hang Squat Clean Thrusters – chose weight   B) Back Squat 3 @ 70% 3 […]

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WOD – Monday – 01/19/15

A) 5 Minutes of Double Under practice   B) 3 Rounds For Time: 30 Dubs (scale to 60 singles) 20 Wallballs  (20/14)-A,  (14/8)-I 10 Pull-ups 5 Push-ups

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WOD – Monday – 01/19/15

WOD - Monday - 01/19/15

  Awesome performances this weekend at the biggest CrossFit competition in the world outside of  The CrossFit Games! A) EMOM 9: Min 1: 8-10 TTB Min 2: 30 seconds of Double Unders – OR 40 Dubs. Whichever comes first Min 3: 8-10 Ring Rows 21×1* *2 1×1 […]

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WOD – Friday – 01/16/15

Chipper Friday! 500m Row 60 OH Walking Lunges (25/10) 50 Burpees 40 Box Jumps (24/20) 30 SDHP (53/35) 20 TTB* 10 Ring Rows 5 Wall Climbs *Scale to leg raises while laying flat on back to overhead

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WOD – Friday – 01/16/15

WOD - Friday - 01/16/15

  Sam Briggs is one of the many Games Athletes you’ll see this weekend at WODAPALOOZA MIAMI   A) 2 Rounds NOT For Time: 100m Run 10 Burpees 15 KB Swings 20 Wallballs B) CHIEF: Max rounds in 3 minutes of: 3 Power Cleans 135/95 6 Push-ups 9 Squats […]

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WOD – Thursday – 01/15/15

WOD - Thursday - 01/15/15

  Andrea Ager is one of the many athletes you’ll see this weekend at Wodapalooza Miami   A) Coaches Choice Warm-up   B) Bench Press: Find 1 RM  Use a spotter.   C) 4 Rounds For Time (16 Minute Time Cap) 15 burpees over plate (jump to other side) […]

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WOD – Thursday – 01/15/15

A) 3 rounds (NFT) 5 Burpee Broad Jumps 10 Russian KBS (35/25) 10 Goblet Squats (same bell) 2 plank rope descends B) 15 min AMRAP: 10 Mickey’s Mountain Climbers 15 WBS (20/14) (14/8) 20 Abmat Sit Ups 200m Sandbag Run (50/35) (35/25)  

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WOD – Wednesday – 01/14/15

gymnastics mats out! army crawl, bear crawl, handstand hold (or active hold against the wall, or downward dog) 30 sec on /30 sec rest x 3 sets alternate with 30 sec on/30 sec rest super set it with 30 sec wall set / 30 sec rest.   […]

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WOD – Wednesday – 01/14/15

WOD - Wednesday - 01/14/15

  Click the following link for more info on the HUGE upcoming CrossFit competition this weekend at Miami in beautiful Bayfront Park. Almost all of your coaches will be competing so come out and show your support!!  http://wodapaloozamiami.com     A) 2 Rounds NOT For Time: 20m Bear […]

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