WOD BLOG

WOD Blog

Thursday, April 24, 2014

Thursday, April 24, 2014

STRENGTH Overhead Squat WOD 5 Rounds: 200 Meter Sprint 10 Front Squats @ 50% of 1 Rep Max 10 Ring Dips...

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Wednesday, April 22, 2014

Wednesday, April 22, 2014

Strength Deadlift WOD Grace 30 Clean & Jerks 135/95...

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Tuesday, April 22, 2014

Tuesday, April 22, 2014

Strength Clean & Jerk WOD 400m Farmer Carry - 50% of body weight (10 burpees every time weights are set dow...

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Monday, April 21, 2014

Monday, April 21, 2014

Strength Back Squat WOD 4 Rounds for time 12 Pull-ups 9 Deadlifts 185/125 6 Hang Power Cleans 185/125 3 Shou...

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Friday, April 18th, 2014

Friday, April 18th, 2014

Strength Front Squat WOD "Michael" 3 rounds for time of: 800 m Run 50 Back Extensions 50 Sit Ups In honor o...

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Thursday, April 17th, 2014

Thursday, April 17th, 2014

Strength Bench Press WOD 3 Rounds: 25 Wall-ball shots 20/14 5 Muscle-ups 500m row...

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Wednesday, April 16th, 2014

Wednesday, April 16th, 2014

Strength Snatch WOD 10-9-8-7-6-5-4-3-2-1 Deadlifts 275/185 Burpee Box Jumps 24/20 Then, 100 Double Unders f...

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Tuesday, April 15th, 2014

Tuesday, April 15th, 2014

Strength Strict Press WOD Split into 2 groups Group 1 - Run 1 x 400m sprint 2 x 200m sprint 2 x 100m sprint...

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Monday, April 14th, 2014

Monday, April 14th, 2014

STRENGTH Back Squat WOD 400 m run 21 Sumo Deadlift High Pull 75#/55# 21 Kettlebell Swings 53#/35# 21 Pull-ups...

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Friday, April 11th, 2014

Friday, April 11th, 2014

STRENGTH Skip strength session - Hero WOD Today WOD "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups...

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Whole Life Challenge – 8 weeks starting May 3rd

Whole Life Challenge – 8 weeks starting May 3rd

The Whole Life Challenge is an 8 week health, fitness, and lifestyle challenge/game in which we're looking to eat b...

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Thursday, April 10, 2014

Thursday, April 10, 2014

** Bring long socks on Thursday, we're climbing rope! ** STRENGTH Push Jerk WOD 5 - 4 - 3 - 2 - 1 Hang Pow...

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Wednesday, April 9, 2014

Wednesday, April 9, 2014

STRENGTH Overhead Squats WOD 100 Meters of Walking Lunges After every 10 steps, stop and perform: 4 Push Pre...

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Tuesday, April 8, 2014

Tuesday, April 8, 2014

STRENGTH Hang Power Clean WOD AMRAP - 7 Minutes 5 Front Squats 135/95 50 Meter Farmer Carry 35/25 plates...

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Monday, April 7, 2014

Monday, April 7, 2014

STRENGTH Back Squat WOD 5 Rounds: 6 Power Snatches 135/95 12 Over-the-Box Jumps 24/20...

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Friday, April 4, 2014

Friday, April 4, 2014

The new morning class schedule is in effect.  Friday class times are as follows: 5:30 am, 6:30 am, 9:00 am, 1...

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Thursday, April 3, 2014

Thursday, April 3, 2014

The new morning class schedule is in effect. Thursday class times are as follows: 5:30 am, 6:30 am, 9:00 am, 4:30...

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Wednesday, April 2, 2014

Wednesday, April 2, 2014

The new morning class schedule is in effect.  Wednesday class times are as follows: 5:30 am, 6:30 am, 9:00 a...

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Monday, April 1, 2014

Monday, April 1, 2014

The new morning class schedule is in effect. Tuesday class times are as follows: 5:30 am, 6:30 am, Yoga 7:45 am, 9...

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Monday, March 31, 2014

Monday, March 31, 2014

Our new morning class schedule begins today.  Monday class times are as follows: 5:30 am, 6:30 am, 9:00 am, 12...

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Friday, March 28, 2014

Friday, March 28, 2014

Open WOD 14.5  21-18-15-12-9-6-3 Reps of: Thrusters 95/65 Bar-Facing Burpees Visit http://games.crossfit.com...

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New Morning Schedule Begins March 31st

New Morning Schedule Begins March 31st

In order to bring our early morning diehards more weekday classes, morning class times will change beginning Monday...

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Thursday, March 27, 2014

Thursday, March 27, 2014

STRENGTH Deadlift WOD 5 Rounds: 10 Walking Lunges 95/65 5 Pull-Ups Sprint 100 Meters...

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“14.6″ A Weightlifting & BBQ Celebration

“14.6″ A Weightlifting & BBQ Celebration

When the CrossFit Open is over we're going to celebrate with one final event.  “14.6” is first and foremost a...

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Wednesday, March 26, 2014

Wednesday, March 26, 2014

STRENGTH Back Squat WOD Row 1000 Meters -Rest 4 minutes, then- 3 Rounds: 10 Pistols 2 Muscle-Ups *Join...

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Tuesday, March 25, 2014

Tuesday, March 25, 2014

HERO WOD "Wittman" 7 Rounds: 15 Kettlebell Swings 53/35 15 Power Cleans 95/65 15 Box Jumps 24/20 To learn mor...

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Monday, March 24, 2014

Monday, March 24, 2014

STRENGTH Push Press WOD "Death by Burpees" In the first minute you perform 1 Burpee, in the second minute yo...

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Friday, March 21, 2014

Friday, March 21, 2014

The 4:30 & 5:30 p.m. classes are cancelled on March 21st so we can attend a 14.4 Throwdown at CrossFit GSL begi...

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Thursday, March 20, 2014

Thursday, March 20, 2014

STRENGTH Front Squat WOD EMOM - 10 Minutes 3 Clean & Jerks @ ~65% of 1 rep max AMRAP Double Unders *Sco...

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Whole Life Challenge in May

Whole Life Challenge in May

Bethanie and Dave are going to be doing the Whole Life Challenge program for 8 weeks starting in May. It's a who...

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