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WODs

  • Monday 8-29-11

    By Jen | In WOD | on August 28, 2011

    Week 3 Deadlift –  Wendler Cycle 5 @ 75% 3 @  85% AMRAP @ 95% Then –  Squat clean and Jerk practice Perform 1 squat clean and jerk every minute on the minute for 10 minutes at approximately 70% of 1 rm. If you do not have a 1 rm, choose a relatively light weight […]

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  • Saturday 8-27-11

    By Jen | In Kids WOD | on August 27, 2011

    AMRAP 12 min 3 Front squats 10 Pull ups 15 Double unders

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  • Saturday 8-27-11

    By Jen | In WOD | on August 27, 2011

    Teams of 2 complete the following for time 3 Rounds 50 Deadlifts 135/95 50 Push ups 50 Knee to elbow 500m Row *One partner works at a time.  Split the reps however you and your teammate would like.

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  • Friday 8-26-11

    By Jen | In WOD | on August 25, 2011

    Make up a missed WOD What “Runs” Through Your Mind?

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  • Thursday 8-25-11

    By Jen | In Kids WOD | on August 25, 2011

    Buy in 10 Handstand attemps =>Angry Gorilla Walk 25m=>2 Forward rolls=>10 Tuck jumps=>10 Handstand attempts WOD 21-15-9 Deadlift Push ups

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  • Thursday 8-25-11

    By Jen | In WOD | on August 24, 2011

    3 x 3 Strict Press @ ~85% 1RM Then for time 10-9-8-7-6-5-4-3-2-1 Strict press Pull ups So what’s the big deal about sugar and why are we trying to get it OUT of  our system?  Check out  The Definitive Guide to Sugar for the answers!    

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  • Wednesday 8-24-11

    By Jen | In Kids WOD | on August 24, 2011

    Modified from CFHQ 3 Rounds 20 Double unders 15 Box jumps 10 Kettlebell swings

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  • Wednesday 8-24-11

    By Jen | In WOD | on August 23, 2011

    Courtesy of CFHQ 5 rounds for time 40 Double unders 30 Box jumps 24/20 20 KB swings 1.5/1 From a Coach’s Perspective – THIS is what it’s about!

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  • Tuesday 8-23-11

    By Jen | In WOD | on August 22, 2011

    3 Rounds 10 Back squats ~50-65% 1rm 400m Run 20 Hand release push ups Can a Playground Be Too Safe?  Post thoughts to comments.  

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  • Monday 8-22-11

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

    5 Rounds 5 Strict pull ups 10 Hang squat cleans  

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