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Archive for the WOD Category

WOD – Saturday – 12/20/14

WOD – Saturday – 12/20/14

  REMEMBER, Only one class at 9:30am followed by Pot-Luck at 11:00. (Bring a Dish) 12 WOD’s of Christmas: For Time: (See WOD format below) 1 100m Run 2 Power snatch 135/95 3 HSPU (scale to 3 Hand release Push-ups) 4 Power cleans 135/95 5 TTB 6 OH […]

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WOD – Friday – 12/19/14

WOD – Friday – 12/19/14

  We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11:00am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then! A) EMOM 10 Min 1:5 Deadlifts @65-70% Min 2: 6-8 Ring Dips […]

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WOD – Thursday – 12/18/14

WOD – Thursday – 12/18/14

  A) 3 Rounds: NOT for time (any order) 1 -2 rope climbs 250m row 25 Russian Twists 20/14   B) EMOM 10: Min 1: 10 KB Swings (70/53) + 8 push-ups Min 2: 30 Double Unders or 60 Singles   C) 5 X 400M Run: Every […]

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WOD – Wednesday – 12/17/14

WOD – Wednesday – 12/17/14

  We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!   HOLY LEG DAY!! A) Back Squat   8 x 3 @ 80% […]

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WOD – Tuesday – 12/16/14

WOD – Tuesday – 12/16/14

  We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!   A) 3 RNFT 8 Good Mornings 10 SDHP 53/35 12 Kip […]

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WOD – Monday – 12/15/14

WOD – Monday – 12/15/14

  We will run 1 Class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!   A) Bench Press8 x 3 @ 80% (Do not post load)- […]

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WOD – Friday – 12/12/14

WOD – Friday – 12/12/14

  A) 2 Minutes of: 20m Shuttle Sprint (Run at 70-80%. Do not post load)   B) 2 Minutes for Max Reps of: KB Swings 53/35 (Post reps)   C) Build to Heavy Deadlift – NOT a 1RM (Do not post load. 85-90%)   D) 21-15-9 Deadlift […]

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WOD – Thursday – 12/11/14

WOD – Thursday – 12/11/14

  REMINDER,  We are shooting our TV commercial for all 4 gyms at The CrossFit Squad at noon. We’d love to see as many members as possible. If you can take the noon class you’ll be famous. The commercial will air on 20 different networks.   A) […]

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WOD – Wednesday – 12/10/14

WOD – Wednesday – 12/10/14

  A) Power Snatch Build to 2 rep-max (Touch-n-Go)   B) AMRAP 20: 10 Back Squats 135/95 10 Dips 100m Farmers Carry 53/35

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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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