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Extra Credit

WOD For: Sunday, May 29, 2011

Posted in: WOD

Homework WOD 4 Rounds: 10 HSPU 20 Split Jumps Have a great holiday weekend!

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It’s Friday!

WOD For: Saturday, May 28, 2011

Posted in: WOD

Reminder We are closed on Saturday, Sunday & Monday for Memorial Day WOD 4 Min. AMRAP Double unders 15 Min. AMRAP 10 Ring Dips 15 Toes to Bar 20 Air Squats Great AM class today!

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Daniel’s Lil Brother

WOD For: Friday, May 27, 2011

Posted in: WOD

“Daniel's Lil Brother” 50 Push-Ups 400M Run 21 SDHP 95#/65# 800M Run 21 SDHP 95#/65# 400M Run 50 Push-Ups CA$H OUT Clean Up Weights

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The machine being you…

WOD For: Thursday, May 26, 2011

Posted in: WOD

WOD “The Pinball Machine” 135#/95# for all lifts – 15 min. max 10 Deadlifts 20 Wall Balls 20/14 10 Hang Cleans 20 KB Swings 55/35 10 Front Squats 20 Box Jumps 10 Push Jerks 20 Ring Pull ups 10 Back Squats 20 Burpees Last done on 1/18/11 REMINDER There will be no classes on Saturday […]

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Pull Ups & Stuff!

WOD For: Wednesday, May 25, 2011

Posted in: WOD

Warm up 1 Mile Bike sprint 2 Sets of 5 @ 5 RDL  Hang Clean Front Squat Push Jerk Bent Over Row WOD 1 Set – Max Pull ups Find max weight for 5 @ 5 Ca$h Out Partner Pull ups

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Get your cones out Chris…

WOD For: Tuesday, May 24, 2011

Posted in: WOD

Cause you don't wanna lose count! WOD 7 Rounds: 250M Row 12 Thrusters 95#/65# 15 Abmat sit ups Last done on 3/14/11 Welcome Back G-Dogg!

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Rest Day

WOD For: Monday, May 23, 2011

Posted in: WOD

Well said!

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FREE WOD Saturday

WOD For: Sunday, May 22, 2011

Posted in: WOD

Today at 9:00am we'll be at Veteran's Memorial Field in Ridgewood for “Downdogs and Deadlifts” hosted by CrossFit ACT and lululemon athletica. Not to worry…we'll be back for the FREE WOD at 12:30 10 Min. AMRAP 10 OH Squats 10 Burpees 10 Hollow Rocks Chris, Megan, Nicole, Robyn, Rob & Lizzie at Downdogs and Deadlifts.  It […]

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Gymnastics Week Day 5

WOD For: Saturday, May 21, 2011

Posted in: WOD

Skill Work Playing with RINGS!!! We're gonna start off with the Iron Cross for 3 Rounds Then we'll hit up 30 Muscle-Ups with a MedBall between our legs… JUST KIDDING…in case you couldn't understand my sarcasm We will however work on: Skin The Cat Front Lever Back Lever and whatever other fun stuff I come up […]

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Gymnastics Week Day 4 – PULL-UPS!!

WOD For: Friday, May 20, 2011

Posted in: WOD

Skill Work PULL-UPS Grip Strength Dead Hangs Kipping Variations “WOD Name Unknown” Start w/ 500M Row then Rounds of 10 – 8 – 6 – 4 – 2 of: Pull-Ups Box Jumps 24″/20″ KBS 55#/35# Burpees Push Press 95#/65# Finish w/ 500M Row Killa Ked gets the hat for naming this WOD “Full Library”

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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!