Archive for December, 2014

WOD Saturday 11-29-2014

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Bench – Warmup 10 @ 135# – 5 x 5 @ 225# MetCon: 3 Rounds of – Row 500 Meters – 8 Each Arm Dumbbell Snatch @ 55# Time: 10:44 MetCon: 3 Rounds of – […]

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WOD Wednesday 11-26-2014

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Squats – 1 x 10 @ 145# – 1 x 5 @ 205# – 1 x 1 @ 250# – 1 x 1 @ 250# – 1 x 10 @ 145# Then Power Snatch 1 […]

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WOD Thursday 12-04-2014

WOD Type: MetCon WOD PARTICULARS: Row for 20 minutes on level 10… MetCon: – 10 Wallballs 10′ @ 25# – 10 Pull-Ups – 10 Box Jumps @ 20″ Time: No Time

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WOD Wednesday 12-03-2014

WOD Type: MetCon WOD PARTICULARS: Row for 20 minutes on level 10… MetCon: – 10 Wallballs 10′ @ 25# – 10 Pull-Ups – 10 Box Jumps @ 20″ Time: No Time

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WOD Friday 11-28-2014

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Deadlifts – Warmup 10 @ 135# – 1 x 5 @ 225# – 1 x 3 @ 255# – 1 x 1 @ 285# MetCon: 8 minutes of – 10 Deadlifts @ 135# – Box […]

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WOD Thursday 11-20-2014

WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 2 rounds for Time of… – 12 DB Deadlifts @ 35# each – 12 DB Push Press@ 35# – Row 1000 Meters – 12 DB Deadlifts @ 35# each – 12 DB Push Press@ 35# – Row […]

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WOD Sunday 11-23-2014

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Shoulders – Warmup 10 @ 90# – 1 x 5 @ 115# – 1 x 3 @ 135# – 1 x 1 @ 145# Endurance: Row & Run – 10 Dumbbell Swings @ 20 Kilos […]

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WOD Tuesday 11-25-2014

WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 5 Rounds for Time of… – 5 Burpees – 9 Pull-ups – Row 500 Meters Time: 25:44 A great traditional type crossfit workout! Hope you enjoy it…

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WOD Friday 11-21-2014

WOD Type: MetCon & Endurance WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 4 rounds for Time of… – 10 DB Thrusters @ 35# each – 10 pull-ups Time: 11:44 Endurance: Row & Run – Row 1200 Meters – Run 1 mile Not a timed event… Day three […]

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WOD Monday 12-01-2014

WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: 21/15/9 of… – Dumbbell Thruster @ 16K – Pull-Ups Time: 8:39 Endurance: Run – 1.12 miles Time: 11:10

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