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Uncategorized'S ARCHIVE

  • Thursday’s WOD 04/27/17

    By admin | In Uncategorized | on April 26, 2017

    Thursday April 27, 2017 Warm up Row 500m or Run 400m Then Coach led Deadlift warm up Frankenstein walk black mat & back Inch worm black mat & back 10 good mornings 10 air squats STRENGTH- DEADLIFT (Based on 90% 1 RM) 5 reps 65% 75% 85% Metcon Amrap 14 4 DB Power cleans (35/55) […]

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  • Tuesday’s WOD 4/25/17

    By admin | In Uncategorized, Workouts | on April 24, 2017

    Tuesday April 25, 2017 Warm up (10-12 minutes) 3 Rounds 100m run 5 jumping pull-ups 5 push-ups 10 air squats Coach Led: 10-15 seconds each movement -Arms clasp behind back -90degree arm/ pole stretch -Straight arm pole stretch -PVC work STRENGTH-BENCH After proper warm up sets (Based on your 90% 1 RM) 5 reps 65% […]

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  • Thursday’s WOD 4/20/17

    By admin | In Uncategorized, Workouts | on April 19, 2017

    Thursday April 20 Warm up:(12 minutes) 2 Rounds Bear crawl down the black mat 5 hollow rocks Bear crawl 5 Super man 10 PVC good morning Coach Led- Discuss WOD/Strength movements & hamstring/ back warm up STRENGTH: DEADLIFT (25 minutes) 5/3/2/2/1/1 METCON (20 min cap) For Time 20 power cleans T1(65/95) T2(95/135) 400m run 20 […]

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  • 17.5!

    By admin | In Uncategorized | on March 23, 2017

    The time has finally arrived! The final wod of the CrossFit Open! As most of you guys have guessed it, it involves thrusters and double unders! RX 10 Rounds for time: 9 Thrusters (65#/95#) 35 Double unders Scaled 10 Rounds for time 9 Thrusters (45#/65#) 35 Singles https://games.crossfit.com/workouts/open/2017/17.5?division=1 **Cook out at the box starting at […]

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  • Thursday’s WOD 3/23/17

    By admin | In Uncategorized | on March 22, 2017

    Cook out Friday night at the box for the closing of 17.5! Bring a side to share and we will take care of the hot dogs and hamburgers! Warm up: AMRAP 5 5 box jumps 5 push ups 5 T2B or K2E Strength: Push press (must come from the floor) 5/5/5/5/5 Met con: American KB […]

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