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WOD – Monday – 07/28/14

WOD – Monday – 07/28/14

Rich Froning clinches the title of The Fittest Man on Earth for the 4th straight year in a row. A true champ. Well deserved.   A) EOMOM 16: (Every Other Minute On the Minute…..8 sets total) Adv: 1 Squat Clean starting at 75% and build. Finish near […]

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WOD – Friday – 07/25/14

WOD – Friday – 07/25/14

  A) Push Press:Build to a heavy triple B) For Time: 15 Clean & Jerk* 135/95 15 TTB 3 Wall Walks (scale to 6 wtf) 12 Clean & Jerk 135/95 12 TTB 3 Wall Walks 9 Clean & Jerk 135/95 9 TTB 3 Wall Walks *Clean & […]

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WOD – Thursday – 07/24/14

WOD – Thursday – 07/24/14

Good luck to Noah Ohlsen as he represents the SE at The CrossFit Games!   A) 400m Run every 4 minutes x 3 Rounds    record average time. Tip: Use seconds to do math. (1:27 = 87 seconds. Add seconds and divide by 3)        […]

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10 Questions with Ryan Sunshine

10 Questions with Ryan Sunshine

I have been thinking a lot about timing recently. I remember looking at kids in high school and thinking, “Man, they really have it made!” I always envied other people for being cool or good looking, or just having it together more that I did. So when […]

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WOD – Wednesday – 07/23/14

WOD – Wednesday – 07/23/14

Shawn Ramirez sitting in first after day 1 in Cali!   A) EMOM 12 (Alt) – 2 snatch with pause at the knee 80ish% – 6-10 TTB B) AMRAP 12: – 25 wallballs 20/14 – 15 pull-ups – 200m Run        (RX+ do C2B. Reminder that chest […]

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WOD – Tuesday – 07/22/14

WOD – Tuesday – 07/22/14

A big shout out to the Masters Peeps that Kick off the CrossFit Games. They will be competing Tuesday through Thursday. Tune in to live streaming on Games.CrossFit.com or WatchESPN.com   A) EMOM 12 (Alt): 5 Deadlift 70% of max 25 Double unders (or 50 singles)   […]

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WOD – Monday – 07/21/14

WOD – Monday – 07/21/14

  A) Back Squat:                      3-2-1,     3-2-1 (% of 1rm as follows: 75-80-85,   80-85-90   B) 15-12-9 Power clean 135/95 Front rack reverse lunge 135/95 Burpee over bar

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WOD – Friday – 07/18/14

WOD – Friday – 07/18/14

  Games Open WOD 12.3 AMRAP 18: 15 Box jumps 24/20 12 Push Press 115/75 9 TTB

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WOD – Thursday – 07/17/14

WOD – Thursday – 07/17/14

  ENDURANCE DAY THURSDAY   2 Rounds For Time: (work/rest 1:1 ratio) ‘MAIN SITE’-ish 30 Pull ups 30 Push ups 30 Abmat Sit ups 30 KB Swings 53/35 30 Wall Balls (20/14) 30 Calorie Row *Rest amount of time it took to complete 1st round then repeat* […]

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WOD – Wednesday – 07/16/14

WOD – Wednesday – 07/16/14

Derek Bishop   A) Back Squat   6-5-4-3-2   – 20 Build to a heavy double, then reduce to 60% for 20 unbroken reps, or as many as possible < 20. (record weight on the double, and number of unbroken reps)   B) AMRAP 8: 5 Deadlifts 225/155 7 […]

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