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WODs

  • 7-13-11

    By Jen | In WOD | on July 13, 2011

    4 Rounds 5 Power cleans Rx+ 175/120  Rx 135/95 25 Double unders 250m Row So quite a few of you have had some serious ripping going on lately.  Check out the following post from Centurion CrossFit on hand maintenance.  This is probably THE most comprehensive post I’ve seen regarding the topic.  Included are instructional videos on […]

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  • 7-12-11

    By Jen | In WOD | on July 12, 2011

    Skill Work ~ CLEANS WOD 3 Rounds AMRAP 5 minutes 7 KB swings 8 Pull ups 9 Push ups *REST 1 minute in between rounds

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  • 7-11-11

    By Jen | In WOD | on July 11, 2011

    3-3-3-3 OHS Then for time 15-12-9 OHS Alternating knee to elbow Box jump Notice all the journals floating around the gym?  They serve a HUGE purpose!  CrossFit Rockwall gives a great run down on the importance of keeping a journal.  Check it out!

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  • Community Cookout July 9 2011

    By admin | In Community | on July 9, 2011

    A good team WOD followed by great food!

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  • 7-8-11

    By Jen | In WOD | on July 8, 2011

    Make up a missed WOD

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  • 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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