WOD Blog


02
May

Athlete Spotlight: Nichelle Beat

For those of you who don't know or have not met Nichelle yet, she has become one of the most dedicated members of our CrossFit family…

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28
Apr

29APR13

WOD A) Back Squat EST 3Rep Max B) KB Swings 7EMOM 7 MIN AHAP MIN 7-8 Max Effort C) 7 Rounds: 100m sprint 10 Back Squats…

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23
Apr

23APR13

WOD A) Hang Pos. Cleans +1 Push Jerk +1 Split Jerk 5 x 1 @ 70% B) Bulgarian Lunges 3x10 C) 3Rounds 15 Wall Balls 15…

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22
Apr

22APR13

WOD A) 5x1 front squat @95% drop 20% max effort reps B) 3 rounds: 20 air squats 20 abmat sit ups 1:00 hollow hold C) Helen

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17
Apr

17APR13

WOD A) Hang Power Clean EMOM 2 Reps AHAP 7 Min, min 7-8 Max Reps (drop 20lbs) B) 2 Min Max Effort Burpees C) 21-15-9: Thrusters…

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16
Apr

16APR13

WOD A) Est. 3RM Split jerk (from front) B)-5x3 Push Press AHAP -2x10 per leg OH lunges @ (135&95/95&65) C) KB Meltdown (1.5/1) 25 V-ups 25…

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15
Apr

15APR13

Now that De-load week is complete and everyone is all nice and rested its time to get back to it.  Also REMEMBER to register for Honor…

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05
Apr

05APR13

WOD A) EMOM 5 Dead lift 3 Reps @70% between minutes 5-6 drop weight 15% minutes 6-7 Max Effort DL (important: maintain form) B) 5x5 Good…

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