CrossFit Acronyms and Abbreviations

March 11, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Dynamic 90’s Dive Bombers – 6 Russian Twists – 20 Foam Roll Skill 5 x 3 hang snatch at 65% of 1RM (Progress in weight each set) WOD – Find Your Roots 10 Min AMRAP 2 Bar Muscle Ups (Sub 6 Pullups and 6 Dips) 7 Front […]

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Make Up WOD

March 10, 2012

“Make Up WOD” Clocks are moving forward tomorrow dont forget to change them!!! If there was a WOD that you wanted to do this week, and you were not able to come. Today is the day that you are able to make it up. Come in and complete one of the WODs from this past […]

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Partner WOD

March 9, 2012

WarmUp Samson Stretch Shoulder Pass Thru/ Figure 8’s Supermans L holds on bar Push Press 15lbs – 20 GHD situps – 25 Double Under Work Partner WOD In 2-person teams, complete: 1. 100 Wallballs 20/14 Overhead Plate Hold (45/25 lbs.) *1-person swinging while the other one holds plate overhead. Can not start till partners plate […]

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Proud!

March 8, 2012

WarmUp Samson Stretch Shoulder Pass Thru/ Figure 8’s Good mornings (45/15) GHD Situps – 20 Kb Snatches – medium weight Handstand Holds – 3x 20secs Skill/ Strength 2x2x2x2x2 of 85% of 1RM Deadlift WOD – Ol’ Faithful 6 Rounds 25 Air Squats 15 Kb Swings 1.5/1 5 Burpees Proud! Today was a very special day […]

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CrossFit Opens WOD 12.3

March 7, 2012

WarmUp Samson Stretch Shoulder Pass Thru/ Figure 8’s Dynamic 90’s Shoulder Therapy 30 Single Unders Leg Swings “Work On Weakness” Skill Workout/ Standards WORKOUT 12 . 3 Go at this WOD like you are going to do this once and only once. We are hosting the competition WODs at 6:30am as well as 6:30pm. MEN […]

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10 Components Of Fitness

March 6, 2012

WarmUp Samson Stretch Shoulder Pass Thru/ Figure 8’s Chin Ups – 10 Hang Cleans – 20 (bar) Front Squats – 20 (bar) GHD Situps – 20 Skill 10x100m Sprints 10 Second Rest in between WOD 4 Rounds 10 Squat Cleans 95/65 20 Abmat Situps 400m Run . Jump Ropes will be in by this weekend. […]

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Hands Baby, Hands

March 5, 2012

Warmup Samson Stretch Shoulder Pass Thru/ Figure 8’s Dive Bombers Walking Lunges GHD Back Extensions – 20 Pullup Holds – 3×10 secs Hand Stand (Attempts) Skill “Dead bugs” WOD – Mr. Mertle 12 Minute AMRAP 4 Deadlifts 275/ 155 12 Bar Pushups (Chest to bar) 28 Double Unders . There is a change in our […]

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Video Montage

March 4, 2012

Warmup Samson Stretch Shoulder Pass Thru/ Figure 8’s Pushup Complex Kettle Bell Swings (20 at medium weight) Air Squats – 25 Ring Dips – 15 Skill/ Strength Front Squats @ 65% of 1RM (Progress in weight each set) 4x4x4x4x4 WOD – “The Gauntlet” 21-15-9 Clean and Jerks 115/75 Wallballs 20/14 Box Jumps 30/24 “Video Montage”

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"Make Up WOD"

March 3, 2012

“Make Up WOD” If there was a WOD that you wanted to do this week, and you were not able to come. Today is the day that you are able to make it up. Come in and complete one of the WODs from this past week, or complete the WOD that will be up on […]

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Team WOD

March 2, 2012

WarmUp Samson Stretch Shoulder Pass Thru/ Figure 8’s Dynamic 90’s Dive Bombers – 7 Overhead Squats – PVC V-Ups – 20 Shoulder Therapy WOD teams of 3, complete the following in 16min: 100 OverHead Squats 95/65 200 Pushups 400 Squats with time remaining find max total clean

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