WOD 2/12/14

10 min to find a heavy Snatch Then… 7 min ladder: 1-2-3-4…. OHS, 135/95 Box Jumps, 30/24 —-Rest 2 Min—- 3 min max DU Need a spot?

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WOD 2/11/14

10 Minutes to work up to a heavy Clean and Jerk Then…. 7 Minute Ladder (increase by 1 rep of each movement per round) 1 Front Squat 185/135 (Front squats come from the ground) 1 Ring Muscle Up 2 Front Squats 2 Ring Muscle Ups 3 3 4…….. 2 Minute Break Then…. 3 Minutes Max

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WOD 2/10/14

Bring Sally Up:  the coach will cue the song and you will squat everytime the song says down.  Simple 🙂 SEE VIDEO of WOD DEMO HERE RX 135/95 scale weight, using just a bar can be challenging   Then: 15min AMRAP 10 Supine Ring Rows (feet up on a box level with height of rings)

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WOD 2/9/13

9am- Yoga 10am- Olympic Lifting with Coach Ryan 11am- Endurance WOD Hard Cindy AMRAP 25 Minutes 5 Strict Weighted Pullups 35/17.5 10 Ring Pushups 15 Weighted Squats 45/25 Every 5 Minutes 50 Double Unders     Alex The Alien goin for it with the same weight as my grandma

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WOD 2/8/14

Take 12 minutes to establish a Heavy Thruster Then.. “Jackie” 1000m Row 50 Thrusters 30 Pullups (scale w/band or  jumping pullups) *Rx = 45lb *Intermediate: 33lb *Beginner = 15lb Which one does not look like the other?        

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WOD 2/7/14

Whacky Wiser Partner Friday!!! The Wiser/Cherie birthday WOD 10-9-8-7-6-5-4-3-2-1 reps of: Push Press (Wiser’s 95#/Cherie’s 65#) Pullups Sumo Dead lift High pull (Wiser’s 95#/Cherie’s 65#) Pushups Hang Squat Clean (Wiser’s 95#/Cherie’s 65#) Situps Each person must complete all rounds. Only one person goes at a time. The other person starts once all reps in the

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WOD 2/6/14

5 x 250M Row Then: 10 min  Find 1 RM Jerk Then: 7 min Amrap 10 Shoulder to Overhead 135/95# 10 Box Jumps 36/30 Post stuff to comments: Register HERE now if you have not done so already.  Please speak to one of your coaches if you have any questions  

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WOD 2/4/14

EMOM 10 Min 20 Double Unders 3 Power Cleans @ 65% 1RM Then 30 Ring Muscle Ups for time or 100 Pullups for time. Post Results to Comments:

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WOD 2/3/14

Congrats to Maria on her Master’s Womens 6th place. Bob & Maria Fudala at Saturday’s 2014 Winter Warmer CF Comp. ALSO PLEASE WATCH THE WEBSITE AND FBOOK PAGE FOR CLASS CANCELLATIONS OR DELAYS Strength/Skill 5 rounds 5 Lower from inverted on rings Two Videos HERE and HERE 5 Skin the cats Then 50 reps Burpee/Push-up/Jumping-Jack/Sit-up/Handstand 

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WOD 2/1/14

Power Snatch 3-3-2-2-1-1-1 Then: 2009 Crossfit Games Regional Event For time: Athletes must lift a barbell ground-to-overhead, any way they wish, to accumulate 7000/ 5000 lbs. Athletes can choose from the following weight/rep combinations: Men 155 lbs. x 46 reps 135 lbs. x 52 reps 95 lbs. x 74 reps 75 lbs. x 94 reps

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WOD 1/31/14

8 Min Partner EMOM: 2 Rope Climbs (scale by pulling yourself up & lowering yourself to the ground 4 times) M.E. Pushups *While 1 partner is doing 2 rope climbs, the other partner is doing M.E. Pushups. They will switch movements every minute. Then… Partner Death By: 15 Min Cap (start back at 1/1 rep

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