Monthly Archives: December 2014

WOD 1-1-15

WOD “Game of Cards” Spades – Burpees Hearts – Sit-ups Clubs – Kettlebell Swings Diamonds – Air Squats

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WOD 1-1-15

WOD “Game of Cards” Spades – Burpees Hearts – Sit-ups Clubs – Kettlebell Swings Diamonds – Air Squats

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WOD 12-31-14

Teams of 2  Complete 20 Rounds for time WOD 6 Overhead Squats (135/95) 8 Box Jumps (24/20) 6 Power Cleans (135/95) 8 Pull-ups Each teammate alternates rounds – one works while the other rests – each teammate completes 10 rounds. … Continue reading

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WOD 12-30-14

WOD 100 Jump Ropes THEN 5 Rounds 15 Jumping Pull-ups 10 Power Cleans 6 Push-ups THEN 100 Jump Ropes 20 Burpees

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WOD 12-30-14

Warm-up/Skills 550m Row Burgener Warm-up Strength 20 minutes to find 1 rep max Back Squat WOD 100 Double Unders THEN 5 Rounds 12 Chest to Bar Pull-ups 9 Squat Snatches 95/65 6 Strict Hand Stand Push-ups THEN  50 Double Unders … Continue reading

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WOD 12-29-14

Warm-up/Skills 15 walking dipping birds each side 5 Dragon Tails 3 Strict muscle-ups, bar muscle ups, dead hang pull-ups Strength 20 minutes to find 1 rep max in Power Clean WOD 20 minute AMRAP 5 Power Cleans 145/100 10 Toes … Continue reading

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WOD 12-28-14

  “DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J. WOD … Continue reading

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WOD 12-24-14

WOD “12 Days of Christmas” 1 Push Press 2 Slam Balls 3 Dead lift 4 Air Squats 5 Push-usp 6 Knees to Chest 7 Kettlebell Swings 8 Burpees 9 Box Jumps 10 Jumping Pull-ups 11 Front Squats 12 Jumping Ropes

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WOD 12-26-14

TODAY’S WOD IS REQUESTED BY TINA!!! Strength 20 minutes to find a 1rm Deadlift WOD 100 Burpee Box Jumps 24/20  

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WOD 12-24-14

WOD “12 Days of Christmas” on the first day of Christmas my CrossFit Trainer made me do……………….. 1 Rope Climb (10 Pull-ups) 2 Box Jumps 3 Deadlifts with barbell 4 Clean and Jerks with barbell 5 Ring Dips 6 Toes … Continue reading

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