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Brutal Recess Warm-Up/Discussion

WOD For: Tuesday, October 05, 2010

Posted in: WOD

Warm-Up Playing with a Kettle Bell Burpee Variations Then: WOD Row/10-8-6-4-2/Row Row 500M Pull-Ups Box Jumps KB Swings Burpees Push Press 95#/65# Row 500M

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Mobility Work…

WOD For: Saturday, October 02, 2010

Posted in: WOD

Mobility PVC Shoulder Work Band Shoulder Work LAX Ball Shoulder Work Then We'll hit the floor for some of the same for the Hips…This is Great Homework for you guys that won't make it in this weekend…or any time for that matter…STRETCH…ROLL-OUT….STRETCH…and ROLL-OUT AGAIN.  #1.   I thought today would be a great day for those of […]

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Heavy Dead Day!

WOD For: Friday, October 01, 2010

Posted in: WOD

WOD Deadlift 1 Rep Max then: 8 Minute AMRAP 8 Chest to Bar Push-Ups 8 Hang Power Snatches 95#/65#   Evgeni killed it yesterday!  This is a great photo as his flag hangs just above his head next to the Olympic flag where he will represent Israel in 2014

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That Famous Chipper….

WOD For: Thursday, September 30, 2010

Posted in: WOD

WOD “FILTHY FIFTY” 50 Box Jumps 24″/20″ 50 Jumping Pull-Ups 50 KB Swings 55#/35# 50 Walking Lunges 50 Knees to Elbows 50 Push Presses 45# 50 Back Extensions 50 Wall Ball 20#/12# 50 Burpees 50 Double Unders A little taste of what we're about…! Well said by CrossFit Fast

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The USAW CrossFit Open Triplet

WOD For: Wednesday, September 29, 2010

Posted in: WOD

Warm-Up/Skill Work 400M Row 20 MBCleans or Bar Work PVC + Ring Shoulder Warm Up WOD 10 Min AMRAP: 6 Squat Cleans 135#/85# 12 Pull-Ups 24 Double Unders Matt and Cherie Chan try the Triplet from the 2010 CrossFit/USAW Weightlifting Open – video [wmv] [mov]

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Meathead Monday

WOD For: Tuesday, September 28, 2010

Posted in: WOD

20 Minute Max In as few sets as possible and in as little time as possible get 100 Reps of Bench Press @ 60% of Your  1 Rep Max Goal Weight Ex. If you can Bench 280 and your goal is to Bench 300Lb. then Try 180Lbs. DEATH BY 10 Meters

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REST DAY

WOD For: Monday, September 27, 2010

Posted in: WOD

Happy Birthday Dad…! Thank You…for giving me the opportunities that make me happy each day.

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Finish Line to a SOLID Week!

WOD For: Sunday, September 26, 2010

Posted in: WOD

All are Welcome to the Saturday FREE WOD at Noon WOD 21-15-9 for time of: Box Jumps 24″/20″ Push-Ups SDHP 95#/65# Burpees 500M Run after each Set Post time to Comments… Kirstyn Gets It Done 6 days before she Dominates Regionals at Lake Placid, NY

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Partner Push

WOD For: Saturday, September 25, 2010

Posted in: WOD

WHO IS COMING TO SATURDAY'S FREE WOD AT 12?  Please Text Tim at 551-404-4294 Skill Work Push Press + Push Jerk Partner WOD 12 Min. AMRepsAP 115#/85# Start with 800M Row then: One Partner Does as many Chest to OH while… Other Partner Does 30 MedBall Hip Touches 16#/10# everytime hip touches are complete you […]

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Kettlebell Krazy…

WOD For: Friday, September 24, 2010

Posted in: WOD

Skill Work KB Snatches and Cleans Practice WOD Everytime your KB touches the floor 15 ABMAT Sit-Ups 55#/35#, 2 Rounds for Time of: 10 Turkish Get-Ups 5 L/5R 20 Thrusters w/180degree Pivot after each Rep 30 Snatches 15L/15R 40 Hang Cleans 20 L/20 R 50 Swings I'm really starting to LOVE making this stuff up….!   Andy […]

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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!