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WOD'S ARCHIVE

  • Monday 3-19-12

    By Jen | In WOD | on March 18, 2012

    500m Row 21-15-9 Push press Pull ups 500m Row CrossFit Open WOD 12.3 taxed our upper bodies while Open WOD 12.4 wrecked our legs.  We should be testing out on OHS today but I’m fairly certain most of you would cringe at the very thought of getting the crease of your hip below your knee. […]

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  • Saturday 3-17-12

    By Jen | In WOD | on March 17, 2012

    Happy Birthday, Chris! CrossFit Games Open WOD 12.4 AMRAP 12 min 150 Wall balls 90 Double unders 30 Muscle ups

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  • Friday 3-16-12

    By Jen | In WOD | on March 16, 2012

    Make up a missed WOD CrossFit Games WOD 12.4 will be programmed Saturday 3/17.  We will open up at 8:30am and the first heat will begin at 9am sharp. WOD 12.4 AMRAP 12 min 150 Wall balls 90 Double unders 30 Muscle ups

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  • Thursday 3-15-12

    By Jen | In WOD | on March 14, 2012

    15-12-9 Power Cleans 155/105 Ring dips (Sub is hand release push ups or box dips) CrossFit Games WOD 12.4 will be programmed Saturday 3/17.  We will open up at 8:30am and the first heat will begin at 9am sharp. WOD 12.4 AMRAP 12 min 150 Wall balls 90 Double unders 30 Muscle ups Congratulations to […]

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  • Wednesday 3-14-12

    By Jen | In WOD | on March 13, 2012

    Spend 15 minutes on Goat work – “Goats” are movements that we either suck at or hate.  Maybe it’s both.  Choose one movement to focus on. Conditioning WOD 250m Row 40 Double unders 500m Row 30 Walking lunges 750m Row 20 Ball slams 500m Row 10 Box jumps 250m Row  

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  • Tuesday 3-13-12

    By Jen | In WOD | on March 12, 2012

    Strict press 4 x 3 Heaviest possible Conditioning WOD 10-9-8-7-6-5-4-3-2-1 Goblet squats 2pood/1.5 Kettlebell swings – American Pull ups WOD 12.4 will be programmed this Saturday morning at 9AM.  We will open the gym at 8:30AM so everyone can properly warm up.  We will run several heats with the first heat starting at 9AM sharp. […]

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  • Monday 3-12-12

    By Jen | In WOD | on March 11, 2012

    Wendler Cycle Week 4 -OHS Deload 5 x 40% 5 x 50% 5 x 60% Skill Work 3 x Max sets of Handstand Push ups – Rest 2 min in between sets Modification 3 x Max sets of chest to deck push ups – Rest 2 min in between sets Conditioning WOD Run 4 x […]

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  • Saturday 3-10-12

    By Jen | In WOD | on March 10, 2012

    HAPPY BIRTHDAY, KATHRYN! CrossFit Games Open WOD 12.3 AMRAP 18 min 15 Box jumps 24/20 12 Push press 115/75 9 Toes to bar

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  • Friday 3-9-12

    By Jen | In WOD | on March 8, 2012

    HAPPY BIRTHDAY, KAREN WEBNE! Make up a missed WOD 12.3 OPEN WOD will be programmed on Saturday March 10th at 9AM. This will be the ONLY ADULT GROUP CLASS. We will run heats for this WOD and the first will START at 9AM. Please plan to arrive at 8:30am. DO NOT BE LATE. Scaling options […]

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  • Thursday 3-8-12

    By Jen | In WOD | on March 7, 2012

    800m Run 40 Wall balls 30 Russian kettlebell swings 20 Cal on the rower 10 Burpees 12.3 OPEN WOD will be programmed on Saturday March 10th at 9AM. This will be the ONLY ADULT GROUP CLASS. We will run heats for this WOD. Please plan to arrive at 8:30am. DO NOT BE LATE. Scaling options […]

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