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WOD 8/31/12 20 minutes to establish a 1RM Clean and Jerk.   -then-   3 rounds for time of: 20 Power Cleans 95/65# 20 HR Pushups   We will be starting up our CrossFit Kids program [...]

WOD 8-31-12 Tabata Handstand Hold 5 Rounds of: In 4 minutes complete the following- • 200 M Run • 15 Air Squats • 10 KB Swings (55/35) • Bar Hang* —Rest 2 Minutes— You will start off [...]

WOD 8/30/12 7 sets of 1 Snatch + 2 Overhead Squat. If you squat snatch then that counts as the first overhead squat     12 minute AMRAP of:   50 Double-Unders 7 Hang Power Snatches [...]

WOD 8-30-12 Pullup Skill Work 4 reps of each grip type: • Normal • Wide • Narrow • Reverse • Cliff Hanger 5 Rounds For Time: • 15 Power Snatch (75/55) • 30 Situps

WOD 120829 Elevated Deadlifts: 6-5-5-4  4 rounds: AMREP in 3: 200m Run Cleans (155/95) *rest 1:00 between rounds*  Coaches Notes: For the Elevated Deadlifts, you will do a normal deadlift from an [...]

We will be adding a 5am class on Monday, Wednesday, Friday only. The first class will be Wednesday, September 5, since we won’t have any morning classes on Labor Day. This will be on a [...]

 WOD 8/29/12 15 minutes to establish a 1RM Front Squat + Push Jerk.   Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to [...]

WOD 120828 Snatch Balance: 4 x 2 : 1 Behind the Neck Push Press (Snatch Grip) + 1 Snatch Balance + 1OHS (weight should be challenging, but not terribly heavy. the goal is to complete 2 of the [...]

WOD 8/28/12 Back Squat: 1X3 @ 80%, 1X3 @ 85%, 1X1 @ 90%, 2X1 @ 95% – rest 2:00-3:00 between sets.   -then-   4 rounds for total reps of the 4 minute dual effort of:   2 minute [...]

Coming soon (the sandbags, not Lindsey Smith) =/ WOD 8-27-12 Front Squats 10-8-6-4-2 Add no more than 10 lbs at a time to each additional set AMRAP in 12: • Pinch Grip Plate Carry (25/15) • 7 Box [...]