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WOD – Tuesday – 12/09/14

WOD – Tuesday – 12/09/14

  A) 3 Rounds NOT For Time: 6-8 Ring Rows 8-10 TTB 10 DB Snatch 40/25-ish   B) Weighted Pull-up: Find 1RM If unable to perform weighted pull-ups, perform: EMOM 8:  3-5 strict pulls or Ring Rows   C) 5 Rounds For Time: 12 KB Swings 53/35 […]

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WOD – Monday – 12/08/14

WOD – Monday – 12/08/14

  A) EMOM 15: (Alt) Min 1: 2 Squat Cleans @ 75% Min 2: 5-7 HSPU or DB Press Min 3: 20-40 Dubs (quick transition to B)   B) Front Squat: 2-2-2-2 Build to a heavy double in 4 sets. (Post load)   C) 2 RFT: 400m […]

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WOD – Saturday – 12/06/14

WOD – Saturday – 12/06/14

  Friends & Family Day! Bring one for FREE! No experience needed. (First Saturday of every month)

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WOD – Friday – 12/05/14

WOD – Friday – 12/05/14

  A) Bench Press: 4 sets of 8 reps. (Post heaviest successful set)   B) AMRAP 25: 200m Run 5 Pull-ups* 3 Power Cleans 155/105* 5 Box Jumps 30/24 3 Jerks 155/105* *RX+ do Chest to bar pullups, and 185/125

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WOD – Thursday – 12/04/14

WOD – Thursday – 12/04/14

  A) 3 Rounds NOT for Time – Any order 8 GHD Sit-ups or 8 Hollow Rocks 10 Wallballs 8 KB Snatch (4 each arm) 1-2 Rope Climb (yes, again)   B) EMOM 8: 1 snatch + 1 Hang Snatch (Choose challenging weight. Don’t post load)   […]

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WOD – Wednesday – 12/03/14

WOD – Wednesday – 12/03/14

  2 Rounds For Reps: A) AMRAP 3: 5 Deadlifts 225/155 7 Burrpee over Bar B) AMRAP 3: 7 Front Squats 135/95 7 TTB C) AMRAP 3: 5 Hang Cleans 135/95 7 HSPU   2 Minutes rest between each AMRAP and between each Round. Keep track of […]

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WOD – Tuesday – 12/02/14

WOD – Tuesday – 12/02/14

  A) Skill/Warm-up: 2 Rounds NOT for Time – Any order 8-10 TTB 1-2 Rope climb – or 2-3 Muscle ups 100m Sled Push or pull – Choose weight 10-12 shoulder press 45/35 B) Push Press 5 sets of 3 reps. Increase Load. Post heaviest set of […]

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WOD – Monday – 12/01/14

WOD – Monday – 12/01/14

Happy December! Back to the Grind after a nice long weekend. Lets do WORK!   A) Warmup: Tabata – 2 Rounds Air squats push ups ring rows Situps 20 seconds on, 10 seconds rest x 2 (1 minute each sation) Total time = 8 Minutes Do not […]

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WOD – Black Friday – 11/28/14

WOD – Black Friday – 11/28/14

  Time to work off that food hangover! It’s Benchmark Friday! Class times for CrossFit today are 9am, 10am & 12pm. We also have a Bootcamp class at 8am.   ‘NANCY’ – 5 Rounds For Time: 400m Run 15 Overhead Squats 95/65* * If unable to perform a […]

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WOD – Wednesday – 11/26/14

WOD – Wednesday – 11/26/14

THANKSGIVING SCHEDULE   A) Skill/Warm-up: 3 Rounds NOT for Time 15 kipping tac’s (hang from pull-up bar and kip back & forth) 20m Bear Crawl 7 Bent over rows – 95/65-ish (choose a weight) 100m run   B) Chipper Time!!!! For Time: 10 Hang Power Cleans 135/95 […]

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