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WODs

  • 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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  • Friday 9-23-11

    By Jen | In WOD | on September 22, 2011

    Happy Birthday Karen and Jess! Make up a missed WOD Check out this fantastic post from CrossFit Invictus about the various interpretations of the Workout of the Day.  It’s a great reminder that CrossFit programming easily allows for modifications for ALL fitness levels!

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  • Wednesday 9-21-11

    By Jen | In Kids WOD | on September 22, 2011

    AMRAP 12 minutes 3 Strict pull ups 6 Power clean and jerk 9 Wall ball

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  • Thursday 9-22-11

    By Jen | In WOD | on September 21, 2011

    Wendler Cycle Deadlift Week 2 3 x 70% 3 x 80% AMRAP x 90%

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  • Wednesday 9-21-11

    By Jen | In WOD | on September 20, 2011

    Nutrition Challenge Re-Test #3 “Grace” 30 Clean and Jerk for time 135/95 This is the final test for the nutrition challenge.  Inches have been shed, joint pains have been alleviated, moods have been boosted and massive PR’s have been set.  Was it worth it?  Who plans to stick closely to the Primal/Paleo way of life? […]

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  • Tuesday 9-20-11

    By Jen | In WOD | on September 19, 2011

    Benchmark WOD # 2 of the Nutrition Challenge Run 1 mile OR Run 2k. All nutrition challenge participants, please be sure to get your AFTER pictures taken. REMINDER: Wednesday evening class schedule 6pm and 7pm Group Class.  On-Ramp 7:30pm Beckie rocking the “Strong is Beautiful” T-shirt!

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  • Monday 9-19-11

    By Jen | In WOD | on September 18, 2011

    It’s Nutrition Challenge Re-Test week!  First on the list is… “Cindy” AMRAP 20 min 5 Pull ups 10 Push ups 15 Air squats Be sure to keep EVERYTHING the same as the first time you did this particular WOD 6 weeks ago. Please take the time to read the following post from Practice CrossFit.  Very […]

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