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WODs

  • 7-6-11

    By Jen | In WOD | on July 6, 2011

    5 Rounds 400m run 10 Power cleans 115/75 10 Lateral burpees

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  • 7-5-11

    By Jen | In WOD | on July 5, 2011

    Wendler Cycle TEST OUT DAY! Back squat and Press

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  • 7-4-11

    By Jen | In WOD | on July 4, 2011

    HAPPY FOURTH OF JULY! “Josh” 21 OHS 95/65 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups

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  • July 4th Schedule

    By Jen | In WOD | on July 3, 2011

    8:30AM and 9:30AM group classes ONLY

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  • 7-2-11

    By Tim | In WOD | on July 2, 2011

    3 Rounds 10 Squat Cleans 135/95 20 Box Jumps 24/20  

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  • 7-1-11

    By Jen | In WOD | on July 1, 2011

    Make up a missed WOD. July 4th Schedule 8:30 and 9:30AM classes ONLY – NO On-Ramp, noon, Teen or evening classes. Attention recent On-Ramp graduates!  Check out this article from CF Anaerobic: Ten Tips for the CrossFit Newbies.  LOTS of great info in here.  

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  • 6-30-11

    By Jen | In WOD | on June 30, 2011

    AMRAP 20 min 10 Push press 95/55 5 Toes to bar 3 Wall climbs “I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be. ” ~Ken Venturi

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  • 6-29-11

    By Jen | In WOD | on June 29, 2011

    5-5-5 Deadlift *Be sure to maintain strict form on every pull.  NO LOSS OF LUMBAR CURVE and hips and chest rise at the same rate even if it means going a little lighter. THEN EMOTM for 7 minutes 7 Deadlifts 155/115 7 Box jumps 7 Push ups

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  • 6-28-11

    By Jen | In WOD | on June 28, 2011

    4 Rounds 15 Pull ups 15 Wall balls 30 Double unders

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  • 6-27-11

    By Jen | In WOD | on June 27, 2011

    Week 4 Wendler Cycle-Deloading for Back squat and Press 40% x 5 50% x 5 60% x 5 This is your final week of Wendler before testing out on these two moves.  Next week it’s time for the 1 rep max test out. CASH OUT~ Complete 4 intervals-Row 2 min on 1 min off for […]

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