Monthly Archives: November 2014

11/28/2014 WOD

“Black Friday” For time 50 double unders 50 sit-ups 50 squats 10 burpees 40 double unders 40 sit-ups 40 squats 10 burpees 30 double unders 30 sit-ups 30 squats 10 burpees 20 double unders 20 sit-ups 20 squats 10 burpees … Continue reading

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11/27/2014 WOD

Warm up- see board 30 minute AMRAP Teams of 3 1600m turkey carry buy in: All teammates will complete the 1600m together while teammates take turns carrying the kettle bell turkey. Once 1600m is finished, the team will complete as … Continue reading

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Happy Thanksgiving!

Happy Thanksgiving! We have one class today at 9am. Black Friday we have classes at 6am and 9am.

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11/26/2014 WOD

Warm up – see board 11.2 15 minute AMRAP 9 deadlifts 155/105# 12 push-ups 15 box jumps 24/20#

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11/25/2014 WOD

Strength – EMOM for 6 minutes – 3 thrusters, add weight each minute 8 minute AMRAP 10 pull-ups 5 Front squats 135/95# Rest 2 minutes 8 minute AMRAP 10 HSPU 5 power snatches 135/95# Elements WOD 15 minute AMRAP 12 … Continue reading

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11/24/2014 WOD

Strength- Snatch – 12 minutes to build up to a heavy rep/1RM For time 500 M Row followed by 5 rounds of: 20 double unders 20 SDHP 55/35# 20 KB swings 55/35# Elements WOD 15 minute AMRAP 8 wallballs 8 … Continue reading

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11/21/2014 WOD

“14.5” 21-18-15-12-9-6-3 Thrusters 95/65# Bar facing burpees

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Thanksgiving Holiday Hours

Thanksgiving Holiday Hours will be: Wednesday-5am,5:45am,6:30am & 8:30am. Thursday- 9am only. Friday-6am & 9am only. Closed Saturday. Out of town CrossFit Affiliate members only may attend classes with a 24 hour prior notice.

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11/20/2014 WOD

Front Squat 3-3-3-3 Hang Clean 2-2-2-2 Clean 1-1-1-1-1 Max box jump for height (8 minutes to find) Elements WOD 12 minute AMRAP 5 deadlifts 5 pull-ups 5 v-ups

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11/19/2014 WOD

20 minute AMRAP with a partner 10 push press 115/75# 10 KB swings 55/35# 10 box jumps 24/20# Rotate rounds with your partner Elements WOD 15 minute AMRAP 6 OH squats 6 pull-ups 12 KB swings

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