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WODs

  • 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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  • Monday 8-22-11

    By Jen | In WOD | on August 21, 2011

    Deadlift – Wendler Cycle/ Week 2 70%  x  3 80%  x  3 90%  x  3+ Skill Work ~ Hang snatches 15 x 1 on the minute @ 70% These snatches are full snatches.  You will end up doing a total of 15 reps, 1 snatch per minute.   The weight should not be heavy.  Practice […]

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  • Saturday 8-20-11

    By Jen | In Kids WOD | on August 20, 2011

    “Keegan” TEENS 3 Rounds 200m Run 20 Push ups 20 Toe to bar Buttercups 3 Rounds 100m Sprint 10 Push ups 10 Knee ups            

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  • Saturday 8-20-11

    By Jen | In WOD | on August 20, 2011

    Partner WOD AMRAP 4 min each station Goblet squats 1.5/1 pood KB swings Burpees *One partner working at a time.  Switch back and forth as needed.  Accumulate as many reps as possible in the 4 minutes allotted each station.  Clock does not stop. The Numbers Don’t Lie

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  • Friday 8-19-11

    By Jen | In WOD | on August 18, 2011

    Make up a missed WOD On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy […]

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  • Thursday 8-18-11

    By Jen | In Kids WOD | on August 18, 2011

    5 Rounds 10 Shoulder to Overhead 10 Box jumps    

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