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WODs

  • 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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  • Friday 2-10-12

    By Jen | In WOD | on February 10, 2012

    MAKE UP A MISSED WOD  

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  • Thursday 2/9/12

    By Jen | In WOD | on February 8, 2012

    Skill Work 4 x 2 Snatch high pull /Full snatch from high hang position Stay relatively light with this movement. Conditioning WOD 5 Rounds 15 Ab mat sit ups 10 Kettlebell swings (American) 5 STRICT pull ups We All Suck Courtesy of CrossFit Lisbeth WOD  (Words of the Day)

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  • Wednesday 2/8/12

    By Jen | In WOD | on February 7, 2012

    Mid-thigh clean shrug /Mid-thigh squat clean 6 x 2 Conditioning WOD AMRAP 8 min 2 Deadlift 3 Power cleans 2 Wall climbs* *Substitute for Wall Climbs 2/1 Rollup push-up

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