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Uncategorized'S ARCHIVE

  • Friday’s WOD 3/3/17

    By admin | In Uncategorized | on March 3, 2017

    Here we go! Week two of the Open! 17.2 Here is the video to watch: https://games.crossfit.com/workouts/open/2017#workoutDescription Warm up: AMRAP 7 10 One and a half air squats (Squat below parallel, come half way up and back down below parallel) 10 One and a half push ups 100M run Look forward to seeing everybody at the […]

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  • Friday’s WOD 2/24/17

    By admin | In Uncategorized | on February 23, 2017

    It is finally here! The CrossFit Open! Warm up- Run 400m or row 500m Mobility with the band for arms and shoulders with coach Hip mobility with coach High knees down and back Broad jump down and back 15 Air squats 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 […]

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  • Tuesday’s WOD 01/31/17

    By admin | In Uncategorized, Workouts | on January 30, 2017

    THIS FRIDAY IS WINE AND WOD! Grab a bottle (or box) of wine and head to HITCF this Friday night with a friend for a little WOD and a lot of community! https://www.facebook.com/events/403180166683347/?ti=icl Tuesday’s WOD Warm up: Amrap 5 5 push-ups 5 mountain climbers each leg 5 sit-ups Strength: Bench press 3/3/3/3/3 Metcon: 3 rounds […]

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  • Monday’s WOD 01/16/17

    By admin | In Uncategorized, Workouts | on January 15, 2017

    Monday’s WOD Warm up Amrap 5 10 shoulder pass throughs 15 Good mornings :30 grock hang Strength: From the rack, find a heavy single of your shoulder to overhead. Metcon: AMRAP 16 10 pull ups 20 Russian KB swings (35/55/70) 10 pistols (5 each leg) 100m run ( butt tree and back) Please like & […]

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  • Tuesday’s WOD 01/10/17

    By admin | In Uncategorized | on January 9, 2017

    Tuesday’s WOD Warm up: 3 rounds of 10 push ups 5 jumping lunges each leg 10 sit ups Strength: Find a 2 rm of your deadlift Metcon: 4 Rounds :45seconds work :15seconds rest Thrusters (65/95) Burpee over the bar Sit-ups with kettle bell or dumbbell on chest (35/55) Double unders Score=total reps Please like & […]

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