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WOD'S ARCHIVE

  • 7-19-11

    By Jen | In WOD | on July 19, 2011

    3 Rounds 21 Thrusters 85/55 15 Box jumps *2 Burpee penalty every time thrusters are broken up Yet more evidence  that refined carbs make individuals fat NOT the consumption of fat.

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  • 7-18-11

    By Jen | In WOD | on July 18, 2011

    Snatch balance 4 x 5 If you have never performed a snatch balance, start with PVC pipe and gradually add load if you are able. TABATAS Row (cal) Push ups (Advanced – Ring dips) Sit ups Lateral barbell jumps

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  • 7-15-11

    By Jen | In WOD | on July 15, 2011

    Make up a missed WOD Reminder: Nutrition seminar tomorrow!  All group classes are cancelled at the box Tim and Kathryn will be running a 9AM class at the Godwin High School Track HAPPY BIRTHDAY, PAT!

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  • 7-14-11

    By Jen | In WOD | on July 14, 2011

    400m Run 10 Power snatches 95/65 20 Medball cleans 30 Toe to bar 40 Lateral barbell jumps 30 Toe to bar 20 Medball cleans 10 Power snatches 400m Run The Family You Find – This post from CrossFit Lisbeth pretty much sums up how I feel about you all at West End CrossFit!  Check it […]

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  • 7-13-11

    By Jen | In WOD | on July 13, 2011

    4 Rounds 5 Power cleans Rx+ 175/120  Rx 135/95 25 Double unders 250m Row So quite a few of you have had some serious ripping going on lately.  Check out the following post from Centurion CrossFit on hand maintenance.  This is probably THE most comprehensive post I’ve seen regarding the topic.  Included are instructional videos on […]

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  • 7-12-11

    By Jen | In WOD | on July 12, 2011

    Skill Work ~ CLEANS WOD 3 Rounds AMRAP 5 minutes 7 KB swings 8 Pull ups 9 Push ups *REST 1 minute in between rounds

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  • 7-11-11

    By Jen | In WOD | on July 11, 2011

    3-3-3-3 OHS Then for time 15-12-9 OHS Alternating knee to elbow Box jump Notice all the journals floating around the gym?  They serve a HUGE purpose!  CrossFit Rockwall gives a great run down on the importance of keeping a journal.  Check it out!

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  • 7-8-11

    By Jen | In WOD | on July 8, 2011

    Make up a missed WOD

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  • 7-6-11

    By Jen | In WOD | on July 6, 2011

    5 Rounds 400m run 10 Power cleans 115/75 10 Lateral burpees

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  • 7-5-11

    By Jen | In WOD | on July 5, 2011

    Wendler Cycle TEST OUT DAY! Back squat and Press

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