Protected: Sunday 1.8.17 WOD NOTES
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Saturday 1.7.16 WOD
Masters Arctic Blast WOD Preview Mobility WOD #1 “Snowball Fight ….Gone Bad” 2 Rounds 1min Wall Balls (20,14) 1min SDHP (75,55) 1min Box Jumps (20,20) 1min Push Press (75,55) 1min Cal Row **Teams may complete the 2 rounds ANYWAY they like (one works/one rest), But at the end of the first rounds the teammate not […]
Protected: Saturday 1.7.16 WOD NOTES
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Friday 1.6.16 WOD
Max Effort Lower Mobility WOD Happy 28th Birthday Lindsey Martin! “Lindsey “ 2 Rounds: 10 Squat Cleans (185,135,155,105) 10 T2B 8 Squat Cleans 10 T2B 6 Squat Cleans 10 T2B 4 Squat Cleans 10 T2B 2 Squat Cleans 10 T2B $ Out 4×15 Ab Fall Outs *Use barbell WOD NOTES
Protected: Friday 1.6.17 WOD NOTES
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Thursday 1.5.16 WOD
Dynamic Effort Upper Mobility WOD “Bananarama” 12min AMRAP 15 Snatches (95,65) 15 Box Jumps (20,16) 15 Snatches 15 Box Jumps (24,20) 15 Snatches 15 Box Jumps (30,24) 15 Snatches 15 Box Jumps (34,28) Max Snatches **Score total reps **last completed 1.6.15 $ Out Bench Press (6×3 @ 75%) WOD NOTES
Protected: Thursday 1.5.16 WOD NOTES
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Wednesday 1.14.17 WOD
Bring a Friend! Click Here To Invite them Mobility WOD “Flash In The Pan” **Last complete 8.10.16 1000m Row 10 Rope Climbs, 15′ 800m Run 8 Rope Climbs, 15′ 60 Sit Ups 6 Rope Climbs, 15′ 40 Cals Assault Bike 4 Rope Climbs, 15′ 20 Burpees 2 Rope Climbs, 15′ **40min time cap $ Out 5min […]
Protected: 1.4.17 WOD NOTES
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1.3.16 Box Brief
Bring a Friend Day Wednesday 1.4.16 BRING A FRIEND DAY IS THIS WEDNESDAY. IF THEY SIGN UP WE WILL GIVE YOU $20 CASH! Are friends and family asking you about CrossFit after seeing your rocking bod? Stop just talking about CrossFit and start inviting them. Who do you know just like you that would LOVE the […]
