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WOD'S ARCHIVE

  • Monday 5-14-12

    By Jen | In WOD | on May 13, 2012

    Wendler Cycle Week 3 – Deadlift/Press 75% x 5 85% x 3 95% x 1+

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  • 5-12-12

    By Jen | In WOD | on May 12, 2012

    HAPPY BIRTHDAY BRIAN!    

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  • Thursday 5-10-12

    By Jen | In WOD | on May 9, 2012

    HAPPY BIRTHDAY PAULA! We hope you enjoy your birthday wod FREE of box jumps!  😉 5 Rounds 9 Hand release push ups 15 Kettlebell swings 21 Double unders *Wod courtesy of CrossFit Verve, home of Matt Chan Please take the time to read Sage and Casey Burgener’s thoughts on Mental Toughness.  I’ve posted it before but […]

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  • Wednesday 5-9-12

    By Jen | In WOD | on May 8, 2012

    Snatch skill work – Then EMOTM (Every Minute On The Minute) 10 min 5 Hang Power Snatches 5 Burpees

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  • Tuesday 5-8-12

    By Jen | In WOD | on May 7, 2012

    3 Rounds AMRAP 5 min 4 Front squats 135/95 7 pull ups 10 Box jumps Rest 2 min between rounds Compare to 5-7-11  

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  • Monday 5-7-12

    By Jen | In WOD | on May 6, 2012

    Wendler Cycle Week 2 Deadlift/Strict Press 70% x 3 80% x 3 90% x 3+ FANTASTIC video on proper pull up mechanics! Kara can help us all learn how to achieve an “unbroken” posture with this and many more CrossFit movements in her Core*Mobility class!  

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  • Saturday 5-5-12

    By Jen | In WOD | on May 5, 2012

    400m Run 30 Kettlebell swings 30 Air squats 400m Run 30 Ball slams 30 Toes to bar 400m Run 30 Burpees 30 Double unders Compare to 5-4-12 Camera is officially DONE.  Looking into buying a new body for the lens that we have.  Many thanks to you all for your suggestions.  Pics will be back […]

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  • Friday 5-4-12

    By Jen | In WOD | on May 3, 2012

    MAKE UP A MISSED WOD/SKILL WORK Reminder – There are no 6AM or 7AM classes today.  All other classes will run as normal. Best of luck to all Regional Games competitors this weekend!

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  • Thursday 5-3-12

    By Jen | In WOD | on May 2, 2012

    Today’s WOD Courtesy of CrossFit Reston 800m Run 50 Double unders 600m Run 40 Double unders 400m Run 30 Double unders 200m Run 20 Double unders Taking a bit of a break from the barbell today.  Get your “cardio” on! REMINDER – THERE WILL BE NO 6AM OR 7AM CLASSES FRIDAY MORNING.  ALL OTHER CLASSES […]

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  • Wednesday 5-2-12

    By Jen | In WOD | on May 1, 2012

    HAPPY “BIRTHDAY” WEST END CROSSFIT! It’s officially been one year since we opened our doors and what a hell of a year it’s been!  Never could Tim and I have imagined that we would grow from 15 members to over 120 members in just one year.  This has been THE most amazing journey for us. […]

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