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Archive for the WOD Category

WOD – Wednesday – 08/13/14

WOD – Wednesday – 08/13/14

  A) AMRAP 8: – 10 KB Swings 53/35 – 5 box Jumps 24/20 – Games Std. Step down each time – 20 OH Plate Walking Lunges 54/25 REST 5 B) AMRAP 8: – 4 KB Clean & Jerk (right hand) 53/35 – 4 KB Clean & […]

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WOD – Tuesday – 08/12/14

WOD – Tuesday – 08/12/14

  A) NOT For Time: 1k row 30 ring dips* 30 HR Push-ups    *If unable to do ring dip, do 15 negatives…Jump to lock out and lower slowly…3 seconds     B) Every 45 Seconds for 8 Sets: 3 Touch-n-Go Power Cleans at 70-75% of Max […]

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WOD – Monday – 08/11/14

WOD – Monday – 08/11/14

Nice having Camille stop by and train with us….   A) Back Squat        10 Minutes to build to a heavy set of 8 reps B) 3 Minute Time Cap   – 15 Thrusters 95/65 – 12 Pullups max burpees in remaining time REST 3 Minutes […]

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WOD – Friday – 08/08/14

WOD – Friday – 08/08/14

  2 Rounds For Time: 20 Toes-To-Bar 400m Run 20 Clean & Jerks 115/75 400m run 20 burpees 400m Run A reminder that this Sunday is Gymnastics Clinic in Boynton at 9am, followed by Weightlifting with Alex at 10.

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WOD – Thursday – 08/07/14

WOD – Thursday – 08/07/14

  Teams of 2: Part A: On a 12 Minute Clock… 2000m Row Buy in    Then in remaining Time AMRAP of; 30 pullups 30 burpees     REST 5 MINUTES     Part B: On a 12 Minute Clock… 1 Mile Sand Bag carry. (both partners […]

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WOD – Wednesday – 08/06/14

WOD – Wednesday – 08/06/14

  A) Press Unders: 3 x 5 climbing No dip drive. Bar starts on back. Wide grip. Press overhead as you ohs. The simultaneous motion of pressing and squating should finish at same time    (the lock-out at the top should finish as you aheive bottom squat […]

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WOD – Tuesday – 08/04/14

WOD – Tuesday – 08/04/14

  If you don’t like running, you can thank Mother Nature. There was a bit of running in the program today. A) Not For Time… 2 Rounds of: 3 Wall climbs 50 feet Bear Crawl 50 meter high knees 50 meter butt kicks B) Ladder…Climb as high […]

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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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