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Thursday 4/9/15

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WOD 8 Minute AMRAP: 10 Clean & jerks 155/105, 12 Toes to bar.   If you have not seen this video of Rich and Matt doing 15.5 click here to watch.  It’s pretty funny.

Wednesday 4/8/15

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WOD 18 Minute AMRAP: In teams of 2 or 3, 1 Calorie row, 1 Russian Kettle bell swing 53/35, 2 Calories row, 2 Russian Kettle bell swings 53/35, 3 Calories row, 3 Russian Kettle bell swings 53/35, Continuing until time ends. Partner 1 completes a round then the next partner starts.    

Monday 4/6/15

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WOD “Kelly” 5 Rounds: 400 Meter run, 30 Box jumps 24/20. 30 Wall balls 20/14. Attention: We hope everyone had a great Easter and we are looking forward to a great week!! Also, there is a great competition coming up on April 25th that we want our members to think about that the Anne Stirba … Read more

Saturday 4/4/15

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WOD 9:00 a.m. Wod For load: 150 Sled push, 150 Overhead bar carry, Ground to shoulder atlas stone. Partners will spend 6 minutes on each movement with a 1 minute break between the movements.  Teams can pick the weight they want to use for the movements and their final score will be total load moved … Read more

Friday 4/3/15

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WOD Almost “Filthy Fifty” 50 Calorie row, 50 Jumping pull-ups, 50 Kettlebell swings 35, 50 Walking lunges, 50 Knees to elbow, 50 Slam balls 20/25, 50 Hip extensions, 50 Wall balls 20/14, 50 Dumbbell snatches 50/35, 50 Jumping jacks. 25 Minute time cap. Attention:  There will be no 6:30 p.m. Wod on Good Friday. On … Read more

Wednesday 4/1/15

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WOD For time: 9-6-3, Weighted pull-ups 50/25, Deadlifts 315/225. Attention: On Saturday we will be having a fun 9:00 a.m. Easter Wod!! Then at 10:00 a.m. we will be having an Easter Egg Hunt Wod for adults and children!! 

Tuesday 3/31/15

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WOD Tabata: 4 Rounds of 20 seconds of work followed by 10 second break, Jump squats, 10 Yard sprints, Slam ball twists 25/20 pds. Attention:  First, Congratulations to Mike Lundell and Jessica Smith – the male and female Overall CrossFit Open Box Winners for 2015!! Also, Congratulations to the following Age Category Winners:  Corey Christensen … Read more