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WODs May 14-18

Monday, May 14 STRENGTH (similar to 02.27.18 STRENGTH) thruster (from rack) 5 x 2 BENCHMARK WOD: JACKIE (see 05.15.17 WOD) row 1000m 50 thrusters, 45/35

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05.11.18 WOD

WOD 12 minutes on the clock 1 minute back squat, 85% 1 minute DB push press, 45/30 2 minutes back squat 2 minutes DB push

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05.09.18 WOD

WOD 25 KB swings, 55/40 25 ring rows 1 lap OH plate carry, 45/25 50 DB bench press, 45/30 50 DB front squats 1 lap

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05.08.18 WOD

STRENGTH shoulder press 5 x 2 WOD 3 rounds run 200m 15 box jumps, 24/20 15 wall ball shots, 20/14 AWOD not for time: 45

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05.07.18 WOD

STRENGTH 5-4-3-2-1-1 snatch balance WOD (see 05.08.17 WOD) 20-18-16-14-12-10-8-6-4-2 alt. 1-arm DB snatch, 45/30 2-4-6-8-10-12-14-16-18-20 walking lunges AWOD 20 GHD hip extensions and sit ups

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WODs May 7-11

Monday, May 7 STRENGTH 5-4-3-2-1-1 snatch balance WOD (see 05.08.17 WOD) 20-18-16-14-12-10-8-6-4-2 alt. 1-arm DB snatch, 45/30 2-4-6-8-10-12-14-16-18-20 walking lunges Tuesday, May 8 STRENGTH shoulder press

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05.04.18 WOD

WOD AMRAP in 20 minutes 5 chest to bar pull ups 10 clean and jerks, 135/95 15 air squats 200m run AWOD 30 Russian twists

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05.03.18 WOD

WOD: THE GHOST (see 05.03.17) 6 rounds for max reps 1 min. row, cal. 1 min. burpees 1 min. DU’s 1 min. rest AWOD 20

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05.02.18 WOD

STRENGTH (see 05.02.17 WOD) 8 x 3 position power clean (high hang, low hang, from the ground) WOD AMRAP in 5 minutes 2-4-6-8 … SDHP,

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04.30.18 WOD

STRENGTH dead lift 5-4-3-2-1-1-1 AWOD (see 05.01.17 AWOD) 30 sec hollow rocks 30 sec plank hold 21-15-9 sit ups push ups

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WODs Apr 30-May 4

Want a faster run time? A running clinic with Coach Elizabeth begins this Tuesday, 6 pm. The 5-week clinic is $120. Drop-ins are welcome, $20.

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04.27.18 WOD

BENCHMARK WOD: CROSSFIT OLYMPIC TOTAL (see 04.24.17 WOD) clean & jerk 1-1-1 snatch 1-1-1 Your CrossFit Olympic Total is the sum of your best attempt

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04.26.18 WOD

WOD 3 rounds 5 DB renegade rows, 45/30 10 DB thrusters 15 toes to bar 200m run AWOD tabata wall sit/hand stand hold

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04.25.18 WOD

STRENGTH back squat 5 x 3 WOD 21-15-9 wall ball shots, 20/14 med ball sit ups slam balls, 30/20 AWOD 25 GHD hip extensions

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04.24.18 WOD

BENCHMARK WOD: LYNNE (see 12.19.16 WOD) 5 rounds for max reps bench press, BW pull ups *there is no time component to this WOD AWOD

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04.23.18 WOD

WOD: MIRACLE MILErun 400m25 KB swings, 55/40200m farmer’s carry, 45/30200m waiter’s carry, 45/3025 box jumps, 24/20100m sprint100m walking lunges100m sprint100m walking lunges5 burpees400m med ball

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WODs Apr 23-27

Body Analytics will be at GBAR3 this Thursday, 4-8 pm for hydrostatic body fat testing. There are still some spots available, sign up at the

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04.20.18 WOD

WOD 10-9-8-7-6-5-4-3-2-1 EVEN rounds dead lift, 135/95 pistols ring push ups ODD rounds hang power clean box jumps, 24/20 hand stand push ups AWOD 25

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04.19.18 WOD

WOD 3 x 7 minute rounds, clock does not stop between rounds row 500m, run 400m, max reps shoulder press, 95/65 row 500m, run 400m,

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04.18.18 WOD

STRENGTH weighted pull up 2-2-2 WOD AMRAP in 14 minutes 1-1-1, 2-2-2, 3-3-3 … pull up push up front squat, 115/85 AWOD hollow rocks/superman mash

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04.17.18 WOD

STRENGTH 8 x 3 sumo dead lifts WOD (see 04.18.17 WOD) 4 rounds row 250m 10 slam balls, 30/20 AWOD 30 Russian twists

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04.16.18 WOD

STRENGTH 5-4-3-2-1 snatch pulls 5-4-3-2-1 squat snatch WOD AMRAP in 4 minutes 2-4-6-8 … alt 1-arm DB snatch, 45/30 knees to elbows AWOD 25 GHD

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WODs April 16-20

The FAT TRUCK (Body Analytics) is coming NEXT Thursday, 4-8 pm for hydrostatic body fat testing. A sign up sheet is at the kiosk to

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04.13.18 WOD

STRENGTH 10 x 90 sec rounds, increase load each round hang squat clean + squat clean + split jerk AWOD 21-15-9 DB bench press, 45/30

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04.12.18 WOD

WOD: FIGHT GONE BAD3 rounds, 1 min rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP, 75/55box jumps, 20push press, 75/55row,

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04.11.18 WOD

WOD 4 rounds run 400m 20 DU’s rest 1 minute score is total time including rest AWOD tabata L-sit/plank mash up

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04.10.18 WOD

WOD (see 04.11.17 WOD) 21-18-15-12-9-6 reps of KB swings, 55/40 + 6 burpees alt. with 1-2-3-4-5-6 reps of squat snatch, 135/95 WHY THE BURGENER WARM

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WODs Apr 9-13

Monday, Apr 9 STRENGTH push press 5 x 5 BENCHMARK WOD (see 04.10.17 WOD) row 2000m Tuesday, Apr 10 WOD (see 04.11.17 WOD) 21-18-15-12-9-6 reps

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04.05.18 WOD

WOD AMRAP in 12 minutes 5 hand stand push ups 10 box jumps, 24/20 15 toes to bar 20 walking lunges AWOD tabata weighted plank

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04.04.18 WOD

STRENGTH 10 x 1 OH squats BENCHMARK WOD: SQT (see 04.05.17 WOD) 3 rounds 10 ground to OH, 95/65 200m shuttle sprint AWOD 20 GHD

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04.02.18 WOD

STRENGTH/WOD EMOM for 8 minutes 3 dead lifts + 10 DU’s rest 4 minutes EMOM for 8 minutes 3 back squats + 10 DU’s AWOD

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WODs Apr 2-6

Monday, Apr 2 STRENGTH/WOD EMOM for 8 minutes 3 dead lifts + 10 DU’s rest 5 minutes EMOM for 8 minutes + 10 DU’s 3 back squats Tuesday,

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03.30.18 WOD

HEAD’S UP: WE ARE RUNNING ALL CLASSES FRIDAY AND SATURDAY, BUT WILL BE CLOSED ALL DAY SUNDAY. HAPPY EASTER! WOD 3 rounds run 400m 10

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03.26.18 WOD

BENCHMARK: STANDING BROAD JUMP (see 03.21.17 WOD) STRENGTH (see 12.06.17) 10 x 90 sec rounds 1 pause front squat (3 sec pause) + 1 front squat

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WODs Mar 26-30

Monday, Mar 26 BENCHMARK: STANDING BROAD JUMP STRENGTH 10 x 90 sec rounds 1 pause front squat (3 sec pause) + 1 front squat work

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03.23.18 WOD

It’s the final week of the CF GAMES OPEN FOR 2018 and we are having a celebration! Bring your family for a BBQ. We have

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