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WOD – Wednesday – 01/07/15

A) Kipping Pull Up Progression (no more than 8 mins)   B) Bench Mark HELEN 3 RFT: 400m Run 21 KBS (53/35) 12 Pull Ups   C) 4 sets of the following: 30 sec on Superman Hold rest 30 sec Hollow Rock Hold rest 30 sec

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WOD – Tuesday – 01/06/15

A) 5 min Double Under Practice   B) EMOM 12 Odd: 30 DU (or attempts) or 60 singles if it is not poss! Even: 12 DB STO (35/25)   C) For Time: 500m Row 40 Box Step Ups (20) 30 Air Squat 20 Alt DB Snatch (35/25) […]

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WOD – Tuesday – 01/06/15

WOD – Tuesday – 01/06/15

  A) 3 Rounds NOT For Time:  30 Seconds of Hollow Rocks 1-2 Rope Climbs 5-10 Hand Stand Push Ups   B) Shoulder Press: 12 Minutes to Build to a Heavy Single   C) 2 Rounds For Time:  800m Run 25 Push Jerks 135/95* 25 TTB *RX+ do […]

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WOD – Monday – 01/05/15

5 min AMRAP: 18 WBS (20/14) 9 Abmat Sit Ups   1 min Rest   5 min AMRAP: 18 Burpees 9 Air Squats   1 min Rest   5 min ARMAP: 18 Walking Lunges 9 Push Ups   1 min Rest   5 min AMRAP: 18 Mountain […]

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WOD – Monday – 01/05/15

WOD – Monday – 01/05/15

  A) 5 Sets: 20 seconds on, 40 seconds rest. (Do not record reps) pull-ups   B) EMOM 10 Min 1: 2 Squat Cleans @ 80% (build if needed) Min 2: 10 Dips (stagger starting stations if large class) Quick transition to Part C   C) Front Squat: 10 […]

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WOD – Friday – 01/02/15

Chipper Friday. Class time at 8am today! FOR TIME: 1 Mile Run Buy in, Then 2 Rounds of: 40 KB Swings (53/35)A+, (35/25)A, (25/15) I 30 OH Plate walking Lunges (45/25) 20 Burpees 10 Golblet Squats 4 Wall climbs 400m Run Cash out.

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WOD – Friday – 01/02/15

WOD – Friday – 01/02/15

Class Times are 8am (bootcamp).  9, 10, & 12p (CrossFit). Bench Mark Friday! A) 3 Rounds NOT For Time 20-30 Duble Unders 12 Kip tacs from pullup bar (head through window) 12 Deadlifts 135/95 20m Bear Crawl   Rest as needed   B) ‘HELEN’ – 3 Rounds […]

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WOD – Wednesday – 12/31/14

WOD – Wednesday – 12/31/14

  Happy New Years’ Eve! – Last class is 5pm today.    See HOLIDAY SCHEDULE   A) 2 Rounds, NOT For Time: 25 Jumping Squats 10 Muscle Snatch 45/35 (please do not drop empty bar)   B) Back Squats 5-5-3-3-2-2. Start at 60% and add 5% each […]

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WOD – Tuesday – 12/30/14

A) skills work: 3 rnds (not for time) 100m Run 4 TTB 4 alt turkish getups How To Teach Turkish Getup 1 Rope Climb (alt 2 descends)   B) WOD: 20 MIN AMRAP: Row 150m 15 Abmat Sit ups 15 SDHP (53/35) (53/25) 15 Russian KBS (same […]

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WOD – Tuesday – 12/30/14

WOD – Tuesday – 12/30/14

  HOLIDAY SCHEDULE A) 3 RNFT: 30 Sec Handstand hold 8-10 Ring Rows 20 Russian Twists 20/14   B) EMOM 6: 3 Clean Pulls @ 80-85% of Clean. Transition as quickly as possible to C. Will need time to build up.   C) EMOM 6: 3 Split […]

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