WOD BLOG

WOD Blog

Thursday, October 2, 2014

Thursday, October 2, 2014

PALEO CHALLENGE WOD #4 Block One Three Minutes to Complete Two Rounds: 9 Thrusters (III - 95/75) (II - 75/55) (I...

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Wednesday, October 1, 2014

Wednesday, October 1, 2014

*Join us for Yoga at 6:30 on Wednesday evenings*  STRENGTH Power Snatch + Hang Power Snatch WOD 4 Rounds:...

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Tuesday, September 30, 2014

Tuesday, September 30, 2014

STRENGTH Overhead Squat WOD Every Minute on the Minute - 12 Minutes Minutes 1-4 5 Toes-to-Bar AMRAP Ball Sl...

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Monday, September 29, 2014

Monday, September 29, 2014

WOD "Double Grace" 60 Clean & Jerks 135/95 Time Cap: 12 Minutes...

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Friday, September 26, 2014

Friday, September 26, 2014

STRENGTH Bench Press WOD 3 Rounds: 500 Meter Row 20 Kettlebell Swings 70/53 *1:1 Rest Between Rounds Examp...

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Evening Yoga is canceled on 9/24 – Caden isn’t feeling well

Evening Yoga is canceled on 9/24 – Caden isn’t feeling well

The 6:30pm yoga class is canceled due to Caden being under the weather. Yoga will continue at the same time next we...

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Thursday, September 25, 2014

Thursday, September 25, 2014

PALEO CHALLENGE WOD #3 AMRAP - 11 Minutes Ascending Ladder (3, 6, 9, 12, etc.) Wall Balls (III-20/14) (II-14/14...

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Wednesday, September 23, 2014

Wednesday, September 23, 2014

*Join us for yoga at 6:30 on Wednesday evenings* STRENGTH Deadlift WOD 3 Rounds: 400 Meter Run 10 Power Sn...

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Tuesday, September 23, 2014

Tuesday, September 23, 2014

STRENGTH Back Squat WOD 800 Meter Run 21 Unbroken Strict Presses 95/65 800 Meter Run 18 Unbroken Strict Pr...

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Monday, September 22, 2014

Monday, September 22, 2014

STRENGTH Push Press WOD "Fran" 21-15-9 Thrusters 95/65 Pull-Ups...

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Friday, September 19, 2014

Friday, September 19, 2014

STRENGTH Back Squat WOD 400 Meter Run 3 Rope Climbs 200 Meter Run 20 Hang Clean to Thusters 135/95 200 Met...

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Thursday, September 18, 2014

Thursday, September 18, 2014

PALEO CHALLENGE WOD #2 AMRAP - 9 Minutes 20 Ground-to-Overhead (III-95/65) (II-65/45) (I-Med Ball 20/14) 7 Bar...

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Wednesday, September 17, 2014

Wednesday, September 17, 2014

*Join us for yoga at 6:30 p.m. on Wednesdays* STRENGTH Strict Press WOD 3 Rounds: 50 Med Ball Cleans 20/14...

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Tuesday, September 16, 2014

Tuesday, September 16, 2014

STRENGTH Back Squat PALEO CHALLENGE WOD #1 4 Minutes: Row for Calories (All Levels) 1 Minute: Rest 3 Minute...

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Monday, September 15, 2014

Monday, September 15, 2014

STRENGTH/ XWOD Hang Power Clean 2-2-2-2-2 Lateral PVC Jump 2-1-2-1-2 WOD 3 Rounds: 6 Toes-to-Bar 8 Deadli...

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New “Classic” Shirts Have Arrived

New “Classic” Shirts Have Arrived

Back by popular demand - one of the classic "CrossFit Sandy" gray logoed t-shirts. Get yours while they last @ $20...

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Friday, September 12, 2014

Friday, September 12, 2014

STRENGTH Overhead Squat WOD 50 Turkish Get-Ups 53/35 For quality of movement, not for time   End of Su...

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Thursday, September 11, 2014

Thursday, September 11, 2014

HERO WOD "Bradley" 10 Rounds: 100 Meter Sprint 10 Pull-Ups 100 Meter Sprint 10 Burpees Rest 30 Seconds To l...

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Wednesday, September 10, 2014

Wednesday, September 10, 2014

*Join us for yoga at 6:30 p.m. on Wednesdays* STRENGTH Bench Press WOD 3 Rounds: 1:00 Kettlebell Swings 53/35...

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Tuesday, September 9, 2014

Tuesday, September 9, 2014

STRENGTH Back Squat WOD Run 800 meters, then 5 Rounds: 15 Pull-Ups 7 Push Jerks 135/95 **Reminder: W...

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Monday, September 8, 2014

Monday, September 8, 2014

STRENGTH Split Jerk WOD 100 Double Unders 25 Wall Balls 20/14 75 Double Unders 25 Wall Balls 20/14 50 Do...

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Friday, September 5, 2014

Friday, September 5, 2014

STRENGTH Clean & Jerk WOD 100 Meters of Walking Lunges 800 Meter Run 100 Air Squats...

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Thursday, September 4, 2014

Thursday, September 4, 2014

STRENGTH Deadlift WOD AMRAP - 7 Minutes 21 Double Unders 14 Pistols 7 Push Presses 95/65...

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Wednesday, September 3, 2014

Wednesday, September 3, 2014

*Join us on Wednesdays for yoga at 6:30 p.m.* STRENGTH Strict Press WOD "21-15-9 Complex" 8 Deadlift 125/85 7...

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Wednesday, September 3, 2014

Wednesday, September 3, 2014

*Join us for yoga at 6:30 p.m. on Wednesdays* STRENGTH Strict Press WOD "21 - 15 - 9 Complex" 8 Deadlift 1...

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Tuesday, September 2, 2014

Tuesday, September 2, 2014

Join us for one final Tuesday morning for yoga class at 7:45 a.m.  Wednesday evening classes will continue at 6:...

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Monday, September 1, 2014

Monday, September 1, 2014

*Labor Day – 9:00 a.m. Only* HERO WOD “Small” 3 Rounds: 1000 Meter Row 50 Burpees 50 Box Jumps 24/20 8...

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Friday, August 29, 2014

Friday, August 29, 2014

STRENGTH Back Squat WOD AMRAP – 10 Minutes 3 Bar Muscle-Ups 5 Thrusters 135/95...

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Thursday, August 28, 2014

Thursday, August 28, 2014

STRENGTH Bench Press WOD Row 1000 Meters then, 21-15-9 Kettlebell Swings 70/53 Box Jumps 24/20 **Reminder: T...

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Wednesday, August 27, 2014

Wednesday, August 27, 2014

*Join us on Wednesdays for yoga at 6:30 p.m.* STRENGTH Deadlift WOD AMRAP-12 Minutes 12 Hang Power Cleans 95/6...

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