WOD 5/27/16
WOD 5/27/16

15 Minutes to a heavy Jerk from Rack Then…. WWPF AMRAP 20 alternating rounds with partner 5 Clean and Jerk 185/133 10 Chest to Bar Pullups 20 Double Unders *tag partner after double unders* Rest as your partner goes through a full round.  These are to be all out sprints.   Selena and Gaga during

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WOD 5/24/16
WOD 5/24/16

Power Clean 3-3-3 Then…. AMRAP 15 Minutes 400m Run 5 Bar Muscle Ups 5 Cleans  185/133 Riley on the podium at her first crossfit competition  

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WOD 5/17/16
WOD 5/17/16

EMOM 5 minutes 3 Hang Snatch Then…. Masters Qualifier Event 4 AMRAP 20 Minutes 55 Burpees 34 OHS 95/65 21 Ring Muscle Ups (sub 30 Pullups/30 Ring Dips) Happy birthday to our awesome Coach Nikki!

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Endurance WOD 5/14/16
Endurance WOD 5/14/16

Reminder:  There will be no Olympic Lift Class.  Coach Ryan will be coaching at the East Coast Gold Classic 9 am- Open Gym 11 am- Endurance 1 Mile Run 50 Double Unders 40 Sit Ups 30 Wall Balls 20 Pullups 10 Burpees 400m Run with medicine ball 10 burpees 20 pullups 30 wall balls 40

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WOD 5/10/16
WOD 5/10/16

15 Minutes to a heavy 5 rep touch and go Snatch (full depth) Then…. 2016 Event 2 Regional Nate-20 Minute Cap 10 Rounds 4 Strict Muscle Ups (scale with kipping mu or 6 Strict Pullups) 7 Strict HSPU 12 KB Snatches 70/53 Nick and Michelle of the CFWC Snatches and Jerks doing partner deadlifts at

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WOD 5/3/16
WOD 5/3/16

Power Clean 3-3-3 ( Do not have to be touch and go) Then…. 3 Rounds 50 Double Unders 10 Power Clean 155/103 7 Bar Muscle Ups Hutch after his birthday WOD!

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Endurance WOD 5/1/16
Endurance WOD 5/1/16

10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance with Coach Brian *Open gym must be done by 11am* Endurance 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile run MB, Steph and Jess getting ready for the Redneck Prom?  

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WOD 4/30/16

3x 500m Row Sprints (for Brian’s birthday) Then….. The Hutch AMRAP 20 Minutes 400m Run 20 Burpees 10 Box Jumps 30/24 Happy birthday to Dave The Hutch and Brian!

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WOD 4/26/16

15 Minutes to a heavy snatch Then….. 30 Muscle Ups for time, with a twist: Every 3 Minutes on the minute do 3 Snatches (any way) at 75% of part I Scale: 30 Bar MU or 50 Burpee Pullups

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WOD 4/19/16

EMOM 7 Minutes (work up heavier every minute) 1 Clean Pull 2 Cleans 1 Jerk Then…. 800m Run 9 Bar Muscle Ups 9 Clean and Jerk 185/133 600m Run 7 Bar Muscle Ups 7 Clean and Jerk 400m Run 5 Bar Muscle Ups 5 Clean and Jerk   Happy birthday to Meredith!

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WOD 4/13/16

Bench Press 4×8 @ 65-75% Then… 800m Run 70 Double Unders 50 Pullups 30 Burpees to target 6″ above hands Abmat, Laura, Turkey Bacon and Sean  

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WOD 4/12/16

EMOM 5 Minutes 1 Power Clean 1 Hang Power Clean 1 Jerk Then…. DT- Hero WOD 5 Rounds 12 Deadlifts 155/103 9 Hang Power Cleans 6 Push Jerks 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

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888-338-9366
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