Month: November 2015

CrossFit WOD 11/30/2015

Skill: Snatch Technique WOD: 5 Rounds: Each Round For Time 30 Wall Balls 20 – 14 – 10 5 Squat Snatches Rest 2 mins Adv 135/105 – Int 115/85 – Beg 95/55  

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CrossFit WOD 11/28/2015

  “DT” 5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 155/105 RX

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CrossFit WOD 11/27/2015

There will ONLY be a 12 noon CrossFit Class today with Coach Ant!! The 6a.m is cancelled. The gym will be open and any other times are Open WOD   Strength: Sumo Deadlift 5, 5, 5, 5, 5 WOD: 5 more »

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Thanksgiving Home WOD

  Happy Thanksgiving! Home WOD: Run 5 k for time

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CrossFit WOD 11/25/2015

Gym closed Thursday for Thanksgiving!   WEDNESDAY TEAM WOD: “Team Nutts” (In teams of 2) For Time: 20 Handstand Push Ups 30 Deadlifts 50 Box Jumps 100 Pull-Ups 200 Wall Balls 400 Double Unders 800m Run w/ 45lb Plate

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CrossFit WOD 11/24/2015

Gym is closed Thursday for Thanksgiving! No Advanced Classes this week!   Strength: Power Clean EMOM 8 Mins x 3 Reps WOD: Run 800m 27 Power Cleans 175/135 – 145/105 – 95/75 Run 400m 21 Power Cleans Run 200m 15 more »

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CrossFit WOD 11/23/2015

  Gym is closed Thursday for Thanksgiving!   Strength: Back Squat 3, 3, 3, 3, 3 WOD: 3 Rounds 3 Min AMRAP:1 Min Rest 5 Burpees 10 Wall Balls 20 – 14 – 10 15 KB Swings 24/20 – 20/16 more »

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CrossFit WOD 11/21/2015

  WOD: “Blake” 40 Walking lunges with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups

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CrossFit WOD 11/20/2015

  Strength: Back Squat 5 x 5 WOD: 50 Back Squats 145/105 – 105/85 10 Pull-ups 10 Shoulder-to-Overhead 145/105 – 105/85 50 Front Squats 95/75 – 75/55 20 Pull-ups 20 Shoulder-to-Overhead 95/75 – 75/55   50 Overhead Squats 75/55 – more »

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CrossFit WOD 11/19/2015

Strength: Power Snatch 5 x 5 WOD: A) 3 Rounds Each For Rounds: 3 Min AMRAP 100M Sprint 10 DB Squat Cleans 50/40 – 45/35 – 35/25 10 Jump Squats Rest 1 Min (Rest 3 Mins Between A&B) B) 3 more »

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