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WOD'S ARCHIVE

  • Tuesday 9/11/12

    By Jen | In WOD | on September 10, 2012

    Today we honor the lives of those lost on 9/11/01.  There are several versions of the Memorial WOD but this is the standard one. Begin and end the WOD with a 2001m Row or Run Then – Complete 11 reps of the following Box Jumps (30″/24″) Thrusters (125/85) Burpee-chest to bar pull ups Power cleans […]

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  • Monday 9-10-12

    By Jen | In WOD | on September 9, 2012

    HAPPY BIRTHDAY, MEGAN COX! Back Squat Test Out Yes, we are testing out a couple days early. Take 20 min to find your 1 rep max Conditioning WOD 7 Rounds 7 Pull ups 7 Kettlebell swings 7 Medball cleans *Time cap of 15 min

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  • Thursday 9-6-12

    By Jen | In WOD | on September 5, 2012

    Take 20 minutes to find a 1 rep max on Snatch.  This can be a power or full snatch. Conditioning WOD EMOTM 12 min 2 Snatches @ approx 75% of 1rep max (Value may be more or less depending on athlete) 2 OHS 4 Box jumps 24/20 Check out the following vid from the Mobility […]

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  • Wednesday 9-5-12

    By Jen | In WOD | on September 4, 2012

    Wendler Cycle  Week 4 Cycle 2 Back Squats – Deload 40% x 5 50% x 5 60% x 5 Conditioning WOD 2k Row test out

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  • Tuesday 9-4-12

    By Jen | In WOD | on September 3, 2012

    Strict press 3 x 3 Push press 3 x 3 Then complete the following NOT for time 3 Rounds 3 Turkish Get Ups (each side) Max effort Knee to elbow

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  • Monday 9-3-12

    By Jen | In WOD | on September 2, 2012

    One adult group class at 8:30AM today.  All other classes are cancelled. HAPPY LABOR DAY!             “Lumberjack 20″ 20 Deadlift (275, 185) Run 400m 20 Kettlebell Swings (70, 53) Run 400m 20 Overhead Squats (115, 75) Run 400m 20 Burpees Run 400m 20 Chest to Bar Pullups Run 400m 20 […]

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  • Thursday 8-30-12

    By Jen | In WOD | on August 29, 2012

    News and Updates -We will be open for 1 Group Class on Monday September  3 at 8:30AM.  All other classes are cancelled. -CrossFit Kids and CrossFit Teens will begin the school schedule next week. -CrossFit Kids will meet Wednesdays at 4pm -CrossFit Teens will meet Monday/Wednesday at 4:30PM. -Core*Mobility will be offered on Wednesday mornings at […]

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  • Wednesday 8-29-12

    By Jen | In WOD | on August 28, 2012

    News and Updates We will be open for 1 Group Class on Monday September  3 at 8:30AM.  All other classes are cancelled. CrossFit Kids and CrossFit Teens will begin the school schedule next week. CrossFit Kids will meet Wednesdays at 4pm CrossFit Teens will meet Monday/Wednesday at 4:30PM.  Wendler Cycle Week 3 Cycle 2 Back Squats […]

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  • Tuesday 8-28-12

    By Jen | In WOD | on August 27, 2012

    4 Rounds 4oom Run 15 Box jumps 15 Kettlebell swings

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  • Monday 8-27-12

    By Jen | In WOD | on August 26, 2012

    News and Updates Team SuperFit 2012 at CrossFit RVA was a total success for West End CrossFit competitors.  ALL of you stepped outside of your comfort zones and pushed your limits.  WECF swept the women’s scaled division with a first, second and third place finish.  Congratulations Mindy and Candice, Anne and Lindsay and Kara and […]

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