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WOD – Friday – 08/08/14

WOD - Friday - 08/08/14

  2 Rounds For Time: 20 Toes-To-Bar 400m Run 20 Clean & Jerks 115/75 400m run 20 burpees 400m Run

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WOD – Thursday – 08/07/14

WOD - Thursday - 08/07/14

  Teams of 2: Part A: On a 12 Minute Clock… 2000m Row Buy in    Then in remaining Time AMRAP of; 30 pullups 30 burpees   REST 5 MINUTES   Part B: On a 12 Minute Clock… 1 Mile Sand Bag carry. (both partners will run […]

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WOD – Wednesday – 08/06/14

WOD - Wednesday - 08/06/14

  A) Press Unders: 3 x 5 climbing No dip drive. Bar starts on back. Wide grip. Press overhead as you ohs. The simultaneous motion of pressing and squating should finish at same time    (the lock-out at the top should finish as you aheive bottom squat […]

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WOD – Tuesday – 08/05/14

WOD - Tuesday - 08/05/14

  If you don’t like running, you can thank Mother Nature. There was a bit of running in the program today. A) Not For Time… 2 Rounds of: 3 Wall climbs 50 feet Bear Crawl 50 meter high knees 50 meter butt kicks B) Ladder…Climb as high […]

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WOD – Monday – 08/03/14

WOD - Monday - 08/03/14

Congrats to Derek, Vince, Monique & Danielle for their 1st Place finish at War On Wallstreet   A) Thruster. 3-3-3-3-3        Either from the rack or the ground. Record heaviest set of 3 B) 4 RFT: 5 power cleans 95/65 5 thrusters 95/65 5 front […]

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WOD – Friday – 08/01/14

WOD - Friday - 08/01/14

  A) 2 Rounds NOT For Time: 4 Turkish Gettups 4 Wall Climbs 8 Hollow Rocks 8 Ring Dips B) 5 Rounds For Time 10 snatch grip deadlifts 115/75 5 Hang Snatch 10 OHS (scale to back squats) 10 Box Jump Overs 24/20  1 Minute rest between […]

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WOD – Thursday – 07/31/14

WOD - Thursday - 07/31/14

  7 time Games veteran Chris Spealler in his final appearance at The CrossFit Games.  A true legend in the sport.   De-load day. (or is it??)   AMRAP 7 12 Wallballs 12 Alt Jumping Lunges 12 Jumping squats 12 Burpees 12 TTB 12 KB Swings 53/35 […]

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WOD – Wednesday – 07/30/14

WOD - Wednesday - 07/30/14

  A) EMOM 24 – Alternating (6 total sets) Row 30 seconds @ 70% 5 Deadlifts @ 60-70% of 1RM 25 Double Unders (Or as many attempts as you can squeeze into 30-40 seconds) Max Rep HSPU in 30 seconds (scale to a box or DB press) […]

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WOD – Tuesday – 07/29/14

WOD - Tuesday - 07/29/14

  Camille, Annie & Julie. The perfect trio. Well done ladies!   A) Pull-up Clinic. (10 Minute time Limit)    Your coach will go over Kipping & butterfly pull-up technique and allow practice time. B) On a continuous clock: “2007-ish” 1,600m Run, then 5 Rounds For Time […]

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WOD – Monday – 07/28/14

WOD - Monday - 07/28/14

  Rich Froning clinches the title of The Fittest Man on Earth for the 4th straight year. A true champ. Well deserved.   A) EOMOM 16: (Every Other Minute On the Minute…..8 sets total) Adv: 1 Squat Clean starting at 75% and build. Finish near 100% Beg-Int: […]

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Today’s WOD

  • WOD - Thursday - 08/21/14
    WOD – Thursday – 08/21/14
    August 20, 2014 by
      Something different for today. Today you have options based on your current skill level. Too many are not comfortable in the overhead squat position. Today is designed to give...
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