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WODs

  • Thursday 12-29-11

    By Jen | In WOD | on December 28, 2011

    Snatch skill work 5 x 1 3 position snatch (Refer to video below) Then 4 Rounds 30 Double unders 20 Push press 75/55 10 Pull ups OPT demonstrating the 3 Position Snatch   Not the PR that Paul attained last night but a beautiful squat nonetheless!      

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  • Wednesday 12-28-11

    By Jen | In WOD | on December 27, 2011

    Back squats 3 x 5 THEN AMRAP 5 minutes 8 Back squats 10 Box jumps 24/20 Pat actively pulling himself under the barbell  

    CONTINUE READING
  • Tuesday 12-27-11

    By Jen | In WOD | on December 26, 2011

    WOD Courtesy of CrossFit Oldtown 5 Rounds 3 Deadlift 2 Hang power cleans 1 Jerk *Try to increase your load every round.  Go as heavy as possible by round 5.  Reps should be unbroken.  Rest 2 minutes in between rounds. Cash out 5 x 150m rowing sprints – Rest 30 sec between efforts

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  • Monday 12/26/11

    By Jen | In WOD | on December 25, 2011

    CLOSED TODAY We will resume our regular schedule Tuesday 12/27/11 THERE WILL BE NO CHANGES TO OUR SCHEDULE OVER THE NEW YEAR’S WEEKEND. WE WILL ALSO RUN REGULARLY SCHEDULED CLASSES 1/2/12  

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  • Saturday 12-24-11

    By Jen | In WOD | on December 24, 2011

    HAPPY HANUKKAH AND MERRY CHRISTMAS! “12 Days of Christmas” from the Throwdown Series 1 Power snatch 95/65 2 Ring dips 3 Burpees 4 Pull ups 5 Toes to bar 6 Push ups 7 Air squats 8 Jumping lunges 9 Box jumps 10 Wall balls 20/14 11 Kettlebell swings 12 Thrusters 95/65

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  • Friday 12-23-11

    By Jen | In WOD | on December 22, 2011

    Make up a missed WOD HOLIDAY SCHEDULE 12/24 – 8am ADULT GROUP CLASS ONLY.  ALL OTHER CLASSES CANCELLED 12/26 – CLOSED We are at full capacity for our 12 Days of Christmas WOD on Christmas Eve.  Please note that we will have to run 2 waves.  Each wave will have a 30 min time cap. […]

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  • Thursday 12-22-11

    By Jen | In WOD | on December 21, 2011

    3 Rounds 3 Squat cleans 135/95* 7 Lateral burpees REST 1 minute Repeat twice more for a total of 3 cycles HOLIDAY SCHEDULE 12/24 – 8AM Adult group class only – Please note that we are already at capacity and will need to run 2 waves for safety/equipment reasons.  If  you cannot make it for […]

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  • Wednesday 12-21-11

    By Jen | In WOD | on December 20, 2011

    AMRAP 12 minutes 5 Push press 135/95 5 Strict pull ups 25 Double unders Compare to 7-26-11 HOLIDAY SCHEDULE 12/24 –  8am Adult group class.  All other classes cancelled 12/26 – CLOSED     

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  • Tuesday 12/20/11

    By Jen | In WOD | on December 19, 2011

    AMRAP 10 min 150m Sprint 4 Wall climbs 8 Goblet squats 1.5/1 pood Skill – Squat cleans Tim and I would like to say a heartfelt thank you to all of the members of West End CrossFit for your most GENEROUS and thoughtful Christmas gift.  This gym and its members have quite literally changed our […]

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  • Monday 12-19-11

    By Jen | In WOD | on December 18, 2011

    Wendler Cycle – Week 3 – Front Squat 75% x 5 85% x 3 95% x AMRAP HOLIDAY SCHEDULE 12/24 – 8AM Adult Group Class Only – ALL OTHER CLASSES CANCELLED 12/26 – CLOSED

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