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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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WOW..22 Minute AMRepsAP

WOD For: Thursday, September 23, 2010

Posted in: WOD

WOD 1 Minute TTR (Toes to Rings) 4 Minute Deadlift 275#/185# 7 Minute Double Unders 10 Minute Muscle-Ups

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Hey “Karen” its been a while

WOD For: Wednesday, September 22, 2010

Posted in: WOD

STRENGTH FLOOR PRESS 3 – 3 – 3 – 3 – 3 + “KAREN” 150 WALL BALLS for time, 20#/12#   Congats to our 16U National Avalanche Team for winning a big tourney this past weekend,  we'll see you next week.  Enjoy the day off and take care of your bodies.

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Squats for Perfection + Row your ass off

WOD For: Tuesday, September 21, 2010

Posted in: WOD

WOD “Squat Therapy” Air Squat Back Squat Front Squat Overhead Squat Met-Con R0W 500M 4 Times with 3 Min. Rest between Below is just one of the corrections we'll be doing today…Can you see the difference in the two Front Squats?  T-Shirt to the first one to comment what it is. NORTH JERSEY AVALANCHE AAA […]

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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!