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WOD'S ARCHIVE

  • Tuesday 11-29-11

    By Jen | In WOD | on November 28, 2011

    Power Snatch 10 x 1 Warm up with an empty barbell.  Start your first work set conservatively and try to add 5 pounds each round.  Limit amount of rest between sets to no more than 45 seconds. THEN AMRAP 6 minutes 5 Power snatch @ 65% of heaviest successful 1 rep 10 Hand release push […]

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  • Monday 11-28-11

    By Jen | In WOD | on November 27, 2011

    Wendler Cycle Week 4 – Front squat 40% x 5 50% x 5 60% x 5 Skill: Hang squat cleans “There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue […]

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  • Saturday 11-26-11

    By Jen | In WOD | on November 26, 2011

    In teams of two, with one partner rowing and the other performing the triplet, partners alternate until they have each completed 3 sets of 500 meters of rowing each. Triplet: Push Press x 10 reps 75/55 Goblet Squats x 10 reps 1.5/1pood Box Jumps x 10 reps 24″/20″ Score is max rounds and reps of […]

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  • Thursday 11-24-11

    By Jen | In WOD | on November 23, 2011

    HAPPY THANKSGIVING!  Tim and I are thankful to have you all at West End CrossFit!   For time 400m Run 70 Double unders /YES, double unders again!  😉 60 Air squats 50 Sit ups 40 Kettlebell swings (American style) 30 Box jumps (Games standards) 20 Ball slams 10 Dumbbell squat cleans /Athlete chooses the weight […]

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  • Wednesday 11-23-11

    By Jen | In WOD | on November 22, 2011

    Push Press 3 x 3 THEN AMRAP 7 min 10 Burpees 20 Double unders Nutrition – It is the base of the CrossFit Pyramid.  Every progression we make is dependent on how we fuel our bodies.  Of course sleep and proper recovery factor into this equation as well, but nutrition is the foundation.  Check out […]

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  • Tuesday 11-22-11

    By Jen | In WOD | on November 21, 2011

    4 Rounds 15 Power cleans 135/95 250m Row How Much Weight Should I Use? Thanksgiving Holiday Hours Thanksgiving Day – 8am Group class – All other classes CANCELLED NOV 25th – CLOSED NOV 26th – Resume normal schedule

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  • Monday 11-21-11

    By Jen | In WOD | on November 20, 2011

    Wendler Cycle – Front Squats – Week 3 75% x 5 85% x 3 95% x AMRAP Thanks to all our members who came out Saturday morning and brought a friend or several.  We are so fortunate to have each and every one of you in our gym.  Tim and I couldn’t be happier about […]

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  • Saturday 11-19-11

    By Jen | In WOD | on November 18, 2011

    BRING A FRIEND DAY! 3 Rounds Ab Mat sit ups Kettlebell swings Box jumps Wall balls With a continuously running clock, perform 1 minute of work at each station.  At the end of each minute, switch stations.  At the end of each round (the completion of all 4 stations) rest for one minute.  Repeat 2 […]

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  • Thursday 11-17-11

    By Jen | In WOD | on November 16, 2011

    4 Rounds 5 Strict toes to bar 15 Russian kettlebell swings 1.5/1pood 10 walking lunges with kettlebell (1/2) Bring a friend day this Saturday!  We will run heats at 8:30, 9:30 and 10.  Please plan to arrive 30 MIN before your preferred heat time! Holiday Schedule – We will run one WOD on Thanksgiving Day […]

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  • Wednesday 11-16-11

    By Jen | In WOD | on November 15, 2011

    3 Rounds 10 Push press 125/85 50 Double unders Spend time both BEFORE and AFTER the WOD on mobility work!

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