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“Erin”

WOD For: Saturday, December 04, 2010

Posted in: WOD

Warm up – Lots of mobility work “Erin” 5 Rounds for time: 15 Dumbbell Split Cleans 21 Pull Ups Cash out – Max push ups Chris & Andrea look like they're having fun!

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Row-Thruster-Abmat

WOD For: Friday, December 03, 2010

Posted in: WOD

CrossFit WOD Compare to 9-13-10 (ANDY'S FAVORITE) 7 Rounds for time: 250M Row 12 Thrusters 95#/65# 15 Abmat Sit-Ups Post Times to Comments….

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Wake up Wake up Wake up…

WOD For: Thursday, December 02, 2010

Posted in: WOD

It's the first of the month! CrossFit WOD Strength 100 Rep Floor Press for Time Use 65% of Max 20 Minute Max Post Lbs. + Time/Reps then AMRepsAP of: 1 Min GHD Sit-Ups 3 Min SDHP 95#/65#

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Lucky # 7

WOD For: Wednesday, December 01, 2010

Posted in: WOD

Seven rounds for time: 5 HSPU 10 Deadlifts 185#/115# 10 Chest to Bar Pull ups 20 Double Unders (30 Minute Max)

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Squats & Bike w/ a Twist

WOD For: Tuesday, November 30, 2010

Posted in: WOD

Strength Front Squat 3-3-3-3-3 Post 3 rep max For time: 5 Mile Bike Ride* *10 Burpees on every mile 8-3

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Sunday Fun Day

WOD For: Monday, November 29, 2010

Posted in: WOD

Rest Day

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JOSH

WOD For: Sunday, November 28, 2010

Posted in: WOD

CrossFit WOD Mobility Work 7 stations 1 minute work 10 sec. rest “JOSH” 21 95lb. Overhead Squats 42 Pull-Ups 15 OHS 30 Pull-Ups 9 OHS 18 Pull-Ups Sports WOD Warm-Up 30 Sec. Work/10 Sec rest  Foot Speed/Torso Crossovers/Windshield Wipers “m” Dot Drill/GHD Hip Extensions Lateral Cones/Med Ball Hip Touches Then: 3 Rounds for Total Reps […]

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Happy Black Friday

WOD For: Saturday, November 27, 2010

Posted in: WOD

30 Min. AMRAP Start with 3 rounds of: 10 Turkish Get ups 45#/25# 20 Inverted Rows on Rings 30 Single Leg Box Jumps 40 Heidens over hurdle .5 Mile Bike Sprint Then, AMRAP in time remaining: 5 Chest to Bar Push ups 10 Hang Power Cleans 95#/65# 5 Push Press/Push Jerk

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Happy Thanksgiving!

WOD For: Friday, November 26, 2010

Posted in: WOD

Happy Thanksgiving to our friends and family!  Indulge today, sweat it out tomorrow!  Black Friday WOD is at Noon  

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5 Rounds of 5’s

WOD For: Thursday, November 25, 2010

Posted in: WOD

Warm Up 500M Row Inchworms KB Practice WOD 5 Rounds of: 5 DEADLIFTS 315#/205# 5 HANDSTAND PUSH-UPS 5 LEFT ARM KB FLOOR TO OH  55#/35# 5 RIGHT ARM KB FLOOR TO OH 55#/35# 5 RING DIPS 250M ROW REST 3 MINUTES BETWEEN ROUNDS POST WEIGHT AND TIMES FOR EACH ROUND

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A Blast from the Past

Want to take a look for old articles or WODs? Just select the month from the dropdown menu and take a ride on the time machine through the history of Maxability!