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WODs

  • Wednesday 2-22-12

    By Jen | In WOD | on February 21, 2012

    Reminder – No NOON class today. Skill Work Snatches Conditioning WOD 12-10-8-6-4-2 Push press 125/85 Kettlebell swing Run 200m after each round The first WOD for the CrossFit Open comes out this evening around 8pm.  The Open WOD’S will be integrated into our regular programming.  These WOD’S can also be scaled and modified to fit […]

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  • Tuesday 2-21-12

    By Jen | In WOD | on February 20, 2012

    No NOON class on Wednesday 2/22 Clean shrug+Clean high pull+Power clean x 6 Warm up with an empty barbell and add weight each set Rest 2 min 4 x 5 Single Arm Dumbbell Strict Press – Choose a weight that allows you to maintain strict form. Conditioning WOD 4 Rounds 7 Toes to bar 8 […]

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  • Monday 2-20-12

    By Jen | In WOD | on February 19, 2012

    THERE WILL BE NO NOON CLASS ON WEDNESDAY FEBRUARY 22. Wendler Cycle 2 – Week 1 * OHS 65% x 5 75% x 5 85% x 5 *Remember to add 10 pounds to your previous 1 rep max for your new training weight. Conditioning WOD AMRAP 3 min 7 Box jumps 7 Push up POSITIVITY […]

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  • Saturday 2/18/12

    By Jen | In WOD | on February 18, 2012

    Teams of 2 AMRAP 20 min 1 sandbag per team Sprint 100m together to your sandbag Partner A picks up sandbag and performs 10 sandbag back squats while Partner B rests. Once Partner A has completed 10 squats, give sandbag to Partner B to complete 10 reps. BOTH partners sprint back 100m while B carries […]

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  • Friday 2-17-12

    By Jen | In WOD | on February 17, 2012

    Make up a missed WOD Reminder – 8 and 9:30AM classes will be held at the Godwin High School track on Saturday Feb. 18th. There will be NO CrossFit Kids class.  CrossFit Teens class will be held at the track at 11 AM.

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  • Thursday 2-16-12

    By Jen | In WOD | on February 15, 2012

    Push jerk 4 x 2 Conditioning WOD EMOTM 10 min 3 Front squat 95/65 6 Push Jerk 3 Box Jumps Reminder – 8 and 9:30AM classes will be held at the Godwin High School track on Saturday Feb. 18th. There will be NO CrossFit Kids class.  CrossFit Teens class will be held at the track […]

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  • Wednesday 2-15-12

    By Jen | In WOD | on February 14, 2012

    AMRAP 20 min 400m Run 10 Hand release push ups 20 Kettlebell swings

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  • Tuesday 2-14-12

    By Jen | In WOD | on February 13, 2012

    Heaving Snatch Balance – Feet start and finish in a landing position 8 x 2 Conditioning WOD 3 Rounds 10 Deadlifts 50 Double unders HEAVING SNATCH BALANCE Reminder – 8 and 9:30AM classes will be held at the Godwin High School track on Saturday Feb. 18th. There will be NO CrossFit Kids class.  CrossFit Teens […]

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  • Monday 2-13-12

    By Jen | In WOD | on February 12, 2012

    Wendler Cycle Week 4 – OHS 40% x 5 50% x 5 60% x 5 Assistance exercise Weighted lunges 3 x 10 With your remaining time REALLY FOCUS on mobility!  Grab the bands, lacrosse balls and rollers.  Need some ideas?  Ask your trainer. Self Confidence

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  • Saturday 2-11-12

    By Jen | In WOD | on February 11, 2012

    1 minute stations Push press 75/55 KB deadlift (2pood/1.5 pood) Double unders Air squats *3 rounds – 1 minute of rest in between rounds The wall comes down next weekend!  There will be no classes held at the box on Saturday February 18th.  We will plan to meet at the Godwin High School Track instead. […]

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