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Daily WOD

Posted by on Jul 2, 2014 in WOD | 0 comments

Skinny Fat Because it can’t be said enough. A) 12 minute EMOM 2 power snatches 2 overhead squats B)...

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Hero WOD “Hotshots 19″

Posted by on Jun 30, 2014 in WOD | 0 comments

“Hotshots 19″ Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters IN MEMORY OF Jesse Steed, 36 Scott Norris, 28 Andrew Ashcraft, 29 Wade Parker, 22 Dustin...

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6/16/2014

Posted by on Jun 16, 2014 in WOD | 0 comments

This week will be a “Benchmark” week. Kind of like a test week. We...

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Hero WOD “Dae Han”

Posted by on May 21, 2014 in WOD | 0 comments

“Dae Han” Three rounds for time of: Run 800 meters with a 45 pound...

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5/19/14

Posted by on May 19, 2014 in WOD | 0 comments

Excellent video defining CrossFit. A little technical but if you have a few,...

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5/8/2014 “Goals”

Posted by on May 8, 2014 in WOD | 0 comments

“You will have a 6 pack if you can do 100 burpees in less than 5...

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Hero WOD ” Rankel”

Posted by on Apr 10, 2014 in WOD | 0 comments

“Rankel” Complete as many rounds as possible in 20 minutes of: 225...

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