WOD 8/8/13

Back Squat 3-3-3 Then: 50 Box Jumps 50 Wall Balls 50 KB Swings (53/35) 30 Box Jumps 30 Wall Balls 30 KB Swings (53/35) 20 Box Jumps 20 Wall Balls 20 KB Swings (53/35) 7:30 Strength Class Back Squat 5-5-5 Hang Clean 2-2-2 Post loads and Times to Comments: Be Sure to Vote for CrossFit

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WOD 8/1/13

Deadlift 15 Min to Find 1 Rep Max Then 15 Min Death By Deadlift and Burpee (275#/185#) Perform 1 Deadlift and 1 burpee the first min Perform 2 Dealifts and 2 burpees the second min etc… etc… When you fail to complete the round, start back at 1 until 15 min are up. Strength Class

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WOD 7/18/13

Push Press 3-3-3 Then Burpee Push Press Ladder (135#/95#) Burpees: 10-9-8-7-6-5-4-3-2-1 Push Press: 1-2-3-4-5-6-7-8-9-10 Cash Out: Stand in sprinkler 🙂 7:30 Strength Class Bench Press 5×5 Hang Clean 5×2    

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WOD 7/13/13

Over Head Squat 3-3-3 400 Meter Run 21 OverHead Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter 9 OverHead Squat (95/65) 9 Box Jumps *18 Min Time Cap. Rest 1 Min Cash Out 2 min max effort air squats Post Loads, Times and Reps to Comments:

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WOD 7/11/13

Back Squat 3-3-3 Then 5 Rounds 15 Medball cleans (20/15) 200 Meter run 15 wall balls (20/15) 7:30 Strength Class Post loads and times to comments:

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WOD 7/6/13

 5 rounds for Time of: 30 Wallballs 20#/14 # 20 Deadlifts 95#/135# 10 Burpees over the Bar Post Time to Comments: WOD and coaching today come courtesy of Mr and Mrs Woods. Yeah Burpee!

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WOD 6/27/13

Power Snatch 3-3-2-2-1-1-1 Then 4 Rounds 400 Meter Run 30 Double Unders 10 Power Snatch 155/110 30 Situps 10 Pullups Post Loads and Times to Comments: 7:30 Strength Class

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WOD 6/20/13

Deadlift 3-3-3 Then 200 meter run 21 sumo deadlift high pull (95/65) 21 push press (95/65) 200 meter run 15 sumo deadlift high pull (95/65) 15 push press (95/65) 200 meter run 9 sumo deadlift high pull (95/65) 9 push press (95/65) 7:30 Strength Class Post loads and times to comments:

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WOD 6/13/12

Hang Power Clean 5×3 Then 12 Min Amrap of: 2 Muscle Ups 4 Hand Stand Push Ups 8 Hang Power Clean (135/95) 16 Air Squat 7:30 Strength Class Post Loads to Comments:   This Father’s Day my family along with many of our friends will be participating in the Gary Papa 5k to support Prostate

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WOD 6/9/13

9am Yoga 10am Oly Lifting 11am Endurance 11am WOD 30 Min Amrap 400 Meter Run 15 Hang Power Snatch 95/65 15 Toes to Bar 15 Box Jumps 24/20 Post stuff to comments:

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WOD 6/8/13

DeadLift 5×2 Then 5 Rounds 200 Meter run 11 Burpee Deadlifts (53#/36#) Post Loads and Time to comments: No 10AM Open Gym today,  There will be a 7AM Open Gym instead:      

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WOD 6/6/13

Split jerk 3-3-3 Then 800 Meter Run 21 Clean and Jerk 135/95 400 Meter Run 15 Clean and Jerk 155/105 200 Meter Run 9 clean and Jerk 165/115 Post Time and Loads to Comments: Team CFWC will be heading down to the Mid Atlantic Regionals today.   The Competition starts Friday morning. We can follow

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