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WODs

  • Tuesday 8-9-11

    By Jen | In WOD | on August 9, 2011

    Find your 1 rep max on deadlift.  This value will be used for our next Wendler Cycle starting next week. Spend 15-20 minutes getting mobile Deadlift 5-5-3-3-1-1-1 -1  

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  • Monday 8-8-11

    By Jen | In WOD | on August 8, 2011

    It’s the start of the Nutrition/Performance Challenge!  This week we will focus on knocking out 3 Benchmark WOD’s.  At the end of the 6 week challenge we will revisit these same WOD’s and gauge your percentage of improvement.  For those of you who plan to participate -You will receive a Nutrition/Performance packet outlining the rules […]

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  • Superfit Games August

    By admin | In Community | on August 7, 2011
  • Friday 8-5-11

    By Jen | In WOD | on August 5, 2011

    Make up a missed WOD West End CrossFit will be closed tomorrow morning.  Come out to CFRVA and cheer on your fellow West End CrossFitters at Team Superfit!

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  • Thursday 8-4-11

    By Jen | In WOD | on August 3, 2011

    4 Rounds 10 Deadlifts 215/165 20 Air squats 30 Lateral barbell jumps I notice so many of you who are incredibly hard on yourselves.  Rarely do you give yourselves credit for suffering through workouts that MOST would shy away from.  I’m a huge advocate for being better today than yesterday.  But the thing is, a […]

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  • Wednesday 8-3-11

    By Jen | In WOD | on August 3, 2011

    Modified from the 2011 CrossFit Games For time 20 cal Row 30 Wall ball shots 20/14 20 Toes to bar 30 Box jumps 20 Sumo-deadlift high-pull 30 Burpees 20 Shoulder to overhead *We are gearing up for the nutrition/performance challenge!  Packets with information on rules and helpful hints will be available next week.  Buy in […]

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  • Tuesday 8-2-11

    By Jen | In WOD | on August 2, 2011

    Spend at least 20 minutes rolling out and getting mobile! Push Jerk 3-3-3-3-3 Every Day Can\’t be a Test Day!

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  • Monday 8-1-11

    By Jen | In WOD | on August 1, 2011

    4 Rounds 5 Power snatches 115/75 5 OHS 200m Row Rest 5 minutes 4 Rounds 5 Power snatches 5 OHS 200m Row

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  • 7-30-11

    By admin | In WOD | on July 30, 2011

    Track WOD 200m Sprint 10 Broad Jumps 15 Air Squats 400m Run 15 Hand Release Pushups 30 Lateral Hops

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  • 7-29-11

    By Jen | In WOD | on July 29, 2011

    Make up a missed WOD Words of wisdom by Freddy over at CrossFit One World.  Check it! *No classes at the box tomorrow!  Rick will be running a track WOD at Godwin High School at 8am!

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