Posts Tagged ‘WODs’

WOD – March 21, 2011

Posted: March 20, 2011 in News, Video, WODs
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Vodpod videos no longer available.

REMINDER: The new deadline for submitting your result for the Week 1 workout is now Sunday, March 27 at 17:00 PDT!

Warm Up

3 rounds

15 double unders

15 squats

15 moderate KB Swings

WOD

5 rounds for time of:

7 burpee box jumps

14 KB Swings (2 pood/1.5 pood)

After Party

5-4-3-2-1

Pull Ups

Ring Dips

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WOD – March 18, 2011

Posted: March 18, 2011 in News, WODs
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Announcement: There will only be a 5:00 PM night time class tonight. No 4:45 or 5:45 PM classes tonight.

 

Warm Up

Group Warm Up

WOD

2011 Sectional WOD 1

AMRAP 10 Minutes

30 double unders

15 power snatches (75/55)

After Party

Fun in the Sun

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WOD – March 17, 2011

Posted: March 17, 2011 in News, WODs
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Attention Members: Kevin Daigle will be coaching the mid-day classes, Dave and Austin will be be there for early morning and afternoon classes.

Get ready for the Open WOD tomorrow!

 

WOD

Skill Work 

Tabata Mash Up of Goats

Mobility and Flexibility Work

WOD – March 16, 2011

Posted: March 15, 2011 in News, WODs
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Note: You can still sign up for the Open on our Affiliate Team…it’s not too late!

Warm Up

Run 800 M

20 Tuck Jumps

20 Push Ups

WOD

20 minute AMRAP

10 Squat Cleans (95/65)

15 Push Ups

20 Sit Ups

After Party

Partner PNF!

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WOD – March 15, 2011

Posted: March 15, 2011 in News, WODs
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Warm Up

Row 700M

30 Moderate KB Swings

15 Burpees

WOD

3 rounds for time of:

500 M Row

7 Thrusters (135/95)

After Party

Mobility and Goat Work

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WOD – March 14, 2011

Posted: March 13, 2011 in News, WODs
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Warm Up

3 x 10

CrossFit Warm Up

WOD

For time:

225 pound Deadlift, 21 reps

400 m Run

225 pound Deadlift, 18 reps

400 m Run

225 pound Deadlift, 15 reps

400 m Run

225 pound Deadlift, 12 reps

400 m Run

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WOD – March 11, 2011

Posted: March 11, 2011 in News, WODs
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WOD

7 rounds for time of:

10 Wall Balls

10 Pull Ups

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WOD – March 10, 2011

Posted: March 10, 2011 in News, WODs
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Warm Up

Group Dynamic

WOD

21-15-9 reps of:

Sumo Deadlift High Pull (95/65)

Overhead Squat

After Party

Hallow Roll Overs

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WOD – March 9, 2011

Posted: March 9, 2011 in News, WODs
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Warm Up

Row 500 m

Squat Therapy

10 Wall Climbs

WOD

3-3-3-3-3 Back Squat

15 GHD Sit Ups between sets

After Party

Tabata To Bottom Squats

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WOD – March 8, 2011

Posted: March 8, 2011 in News, WODs
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WOD

21, 15, 9 reps of:

Burpees

Box Jumps

Sumo Deadlift High Pull (95/65)

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