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Archive for the WOD Category

WOD – Monday – 08/04/14

WOD – Monday – 08/04/14

Congrats to Derek, Vince, Monique & Danielle for their 1st Place finish at War On Wallstreet   A) Thruster. 3-3-3-3-3        Either from the rack or the ground. Record heaviest set of 3 B) 4 RFT: 5 power cleans 95/65 5 thrusters 95/65 5 front […]

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WOD – Friday – 08/01/14

WOD – Friday – 08/01/14

Sandra Sup!   Happy August 1st! A) 2 Rounds NOT For Time: 4 Turkish Gettups 4 Wall Climbs 8 Hollow Rocks 8 Ring Dips B) 5 Rounds For Time 10 snatch grip deadlifts 115/75 5 Hang Snatch 10 OHS (scale to back squats) 10 Box Jump Overs […]

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WOD – Thursday – 07/31/14

WOD – Thursday – 07/31/14

7 time Games veteran Chris Spealler in his final appearance at The CrossFit Games.  A true legend in the sport.   De-load day. (or is it??)   AMRAP 7 12 Wallballs 12 Alt Jumping Lunges 12 Jumping squats 12 Burpees 12 TTB 12 KB Swings 53/35 REST […]

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WOD – Wednesday – 07/30/14

WOD – Wednesday – 07/30/14

  A) EMOM 24 – Alternating (6 total sets) Row 30 seconds @ 70% 5 Deadlifts @ 60-70% of 1RM 25 Double Unders (Or as many attempts as you can squeeze into 30-40 seconds) Max Rep HSPU in 30 seconds (scale to a box or DB press) […]

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WOD – Tuesday – 07/29/14

WOD – Tuesday – 07/29/14

Camille, Annie & Julie. The perfect trio. Well done ladies!   A) Pull-up Clinic. (10 Minute time Limit)    Your coach will go over Kipping & butterfly pull-up technique and allow practice time. B) On a continuous clock: “2007-ish” 1,600m Run, then 5 Rounds For Time of: […]

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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. 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 100% Beg-Int: […]

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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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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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