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WODs

  • 6-9-11

    By Jen | In WOD | on June 9, 2011

    AMRAP 15 min 15 Sit ups 10 Pull ups 5 Med ball cleans

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  • 6-8-11

    By Jen | In WOD | on June 8, 2011

    Warm up and Mobility Skill ~ Snatch Drills Review push press mechanics WOD 800m Run 21 Push press 95/65 400m Run 15 Push press 800m Run 9 Push press

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  • 6-7-11

    By Jen | In WOD | on June 7, 2011

    “Anyone who says that full squats are “bad for the knees” has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic […]

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  • 6-6-2011

    By Jen | In WOD | on June 6, 2011

    Start of 2nd and final Wendler Cycle for Back squat/Press before testing out. Add 10lbs to your 1 rep max on the back squat. Add 5 pounds to your 1 rep max on the strict press. Take 90% of these values and this is your new “training weight.” Cash out Skill work ~ pull ups […]

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  • 6-4-2011

    By Jen | In WOD | on June 4, 2011

    Adapted from the 2011 Regional Games Team WOD 6 20 CAL Row 30 Burpees 30 Ground to overhead 95/65 30 Toe to bar 100ft OH walking lunge 45/25

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  • 6-3-2011

    By Jen | In WOD | on June 3, 2011

    Make up a missed WOD Good luck to all Regional Games participants this weekend!

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  • 6-2-2011

    By Jen | In WOD | on June 2, 2011

    WOD 3 CF Regionals 21-15-9 Deadlift Box jumps *Regional Deadlift Rx weight is 315/205 *Regional Box jump Rx is 30/24″ Choose a weight that is challenging with PROPER form! Congratulations to Kristin for graduating from the On Ramp class! 

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  • 6-1-2011

    By Jen | In WOD | on June 1, 2011

    AMRAP 15 Minutes 8 Knee to elbow 10 Push jerks 95/65 24 Lateral barbell jumps

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  • 5-31-2011

    By Jen | In WOD | on May 31, 2011

    Week 4 Wendler Cycle Deloading Week –  Back squat/Strict Press 40% x 5 50% x 5 60% x AMRAP

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  • Memorial Day Murph

    By admin | In Community | on May 31, 2011

    In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound […]

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