Monthly Archives: March 2014

3/19/2014 WOD

“CrossFit Dodgeball”

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3/18/2014

15 minutes to find 1RM split jerk Death by power clean & jerk @ 70% of 1RM of split jerk Elements WOD 12 Minute AMRAP 300 M row 15 ball-ups 10 push-ups

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3/17/2014 WOD

For Time 200 M Run 15 Right Arm KB Snatch 55/35# 15 Right Arm OH lunges (L/R=2) 55/35# 15 Left Arm KB Snatch 55/35# 15 Left Arm OH lunges (L/R=2) 55/35# 200 M Run 12 Right Arm KB Snatch 55/35# … Continue reading

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3/14/2014

Warm up “Roxanne” 15 Minute AMRAP 50 double unders 15 T2B 50 double unders 30 sit-ups

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Throwdown Thursday

Come down to the gym for the announcement of workout 14.3 live tonight at 7:00PM!! Then stick around and watch the open competitors knock out 14.3. So far we have 20-30 people signed up to do the workout tonight. If … Continue reading

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3/13/2014 WOD

Warm Up – Squats “Sally” For Time 21-15-9 Box Jumps 24/20″ Deadlifts 225/155# Pushups

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3/12/2014 WOD

“Filthy 50″ 50 Box Jumps 24/20” 50 Jumping Pullups 50 KB Swings 35# 50 Walking Lunge Steps 50 K2E’s 50 Push Press 45# 50 Back Ext. 50 Wallballs 20/14# @ 10/9′ 50 Burpees 50 Double Unders ***30 Minute Time Cap

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