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Wednesday 3.15.17 WOD
Bring a Friend Day! Mobility Long Limb Lockout Fest WOD “Zeus” 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight Squats In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died […]
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Protected: Wednesday 3.15.17 WOD NOTES
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3.14.17 Box Brief
Early birds… winter storm Stella delays your CrossFit fun… Tuesday 3.14.17 5:45am, 9:30am & 12:00pm CANCELLED With 12-18″ of snow forecasted we are going to ask our Coaches and staff to stay home and out harms way. Stay tuned for more information on the evening classes.
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Tuesday 3.14.17 WOD
Dynamic Effort Lower Mobility Kettlebell Quad Smash WOD “In Like Flint” 12min AMRAP Ascending Ladder 3,6,9,12,15… KB Swings (55,35) Goblet Squats (55,35) Burpees **Score total reps $Out Snatch (Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2)2) Score 80% WOD NOTES
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Protected: Tuesday 3.14.17 WOD NOTES
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3.13.17 Box Brief
This week…… • March Newsletter breakdown • 17.3 re-cap • 17.4 Friday Night Lights + St. Patricks Day in Wayne • CrossFit Kids – Wayne launches • CrossFit Kids – Ardmore Spring season goes on sale • Skill & Strength Class cruches unbelievable goals …And we discuss the Weekly programming
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Monday 3.13.17 WOD
Max Effort Upper Mobility Overhead archetype WOD 3 Rounds Building to the Heaviest unbroken round you can 12 Deadlifts 9 Hang Power Cleans 6 Jerks 2min rest between rounds **Score heaviest weight –5min Reset– “Aces Go Places” 3 Rounds: 80 Dubs (x2) 40 Calorie Row 20 Handstand Pushups **scale HSPU to HRPU or DB strict […]
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Protected: Monday 3.13.17 WOD NOTES
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Sunday 3.12.17 WOD
Monster Mash! WOD “Cameron” For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′ **40min time cap In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, […]
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Protected: Sunday 3.12.17 WOD NOTES
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