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WODs

  • Tuesday 10-4-11

    By Jen | In WOD | on October 3, 2011

    Wendler Cycle – Deadlift De-loading week 40% x 5 50% x 5 60% x 5 Then your choice of Snatch skill work OR 4 minute row – REST 2 minutes 2 minute row – REST 1 minute 1 minute row Score is total meters completed. We have a few members who are participating in their […]

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  • Monday 10-3-11

    By Jen | In WOD | on October 2, 2011

    HAPPY BIRTHDAY AUDREY! “Audrey” AMRAP 12 minutes 5 Power cleans 135/95 29 Double unders 5 Back squats 135/95 Wendler will be back Tuesday!  Come in and help us celebrate Audrey’s 29th! ALSO, a BIG congratulations to Mai and Shaffer!  We wish the two of you nothing but happiness!

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  • Saturday 10-1-11

    By Jen | In WOD | on October 1, 2011

    “Speed Dating” Teams of 2 complete the following for time “Karen” 150 wall balls 20/14 *3 Rounds of “Cindy” “Isabel” 30 Power snatches 135/95 *3 Rounds of “Cindy” “Annie” 50-40-30-20-10 Double unders, Sit ups Only 1 partner working at a time.  Split the reps however you and your teammate see necessary.  *Each partner completes 3 […]

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  • Friday 9-30-11

    By Jen | In WOD | on September 29, 2011

    Make up a missed WOD Check out this post from CrossFit One World.  “Is She Right & We Are All Wrong?” “ I am just saying that the programming is smart, and we aren’t one of those CrossFit gyms that says “3,2,1…Go!” then turns the music on full blast and yells at you to go faster and […]

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  • Thursday 9-29-11

    By Jen | In WOD | on September 28, 2011

    30-20-10 Pull ups Burpees (YAY Burpees!) EMOTM, perform 5 kettlebell swings STARTING with kettlebell swings Gold Standard of Rowing-The 2K courtesy of CrossFit Invictus. On-Ramp participants learning to snatch

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  • Wednesday 9-28-11

    By Jen | In Kids WOD | on September 28, 2011

    5 Rounds 5 Strict pull ups 3 Handstand push ups 10 Hang power snatches

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  • Wednesday 9-28-11

    By Jen | In WOD | on September 27, 2011

    Take 15 min to work up to a heavy 1 rep full snatch Then complete the following for time 4 Rounds 5 Full snatches (~65% heavy 1 rep) 40 Double unders Is Junk Food Really Cheaper?

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  • Tuesday 9-27-11

    By Jen | In WOD | on September 26, 2011

    Today’s WOD courtesy of CrossFit Reston AMRAP 15 min 10 Wall ball 10 Toe to bar 10 Box jumps (Games standard) Please join us in congratulating Carolyn, the winner of the Nutrition and Performance Challenge!  The most impressive performance turned in by Carolyn was on “Cindy.”  Pre-Challenge, Carolyn’s score was 9 rounds plus 5 ring […]

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  • Monday 9-26-11

    By Jen | In WOD | on September 25, 2011

    Wendler Cycle – Deadlift – Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Skill work High hang full snatch Work on speed and explosion.

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  • Saturday 9-24-11

    By Jen | In WOD | on September 24, 2011

    Teams of two complete the following for time with only 1 partner working at a time 3 Rounds 30 Kettlebell swings 1.5/1 pood 30 Sandbag get ups 50/35 30 Medball cleans 20/14 30 Cal on the rower

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