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WOD For: Sunday, October 10, 2010

Posted in: WOD

Strength 100 Pull Ups Then: 4 Rounds for time: 60 Yard Lunge/Jump Lunge 25 KB Swings 55#/35# HAPPY BIRTHDAY ROB!   Congrats to the following skaters for making it to Nationals! Joshua Lidberg Kirstyn Nanista Dalia Rivkin Mona Moslem

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Jackie

WOD For: Saturday, October 09, 2010

Posted in: WOD

WOD “Jackie” 1000M Row 50 45Lb. Thrusters 30 Pull-Ups Then Partner 200 Obliques GHD Mechanics, consistency, intensity…let's continue to stick to the plan.  It doesn't matter if you Rx, or if your numbers don't match up with the advanced, elite, or CF Champion.  What matters is that each day we give our best of what […]

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3 STEP

WOD For: Friday, October 08, 2010

Posted in: WOD

WOD 3 – Step Conditioning 3 Sets of 3X Down and Back on Track 2:30 Rest Between Sets Then: Tabata TTR for Total and Lowest Score “We know before we get here, it's never any easy day”  Danny Lim

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Heavy Squats!

WOD For: Thursday, October 07, 2010

Posted in: WOD

Strength Front Squat 5-5-5-5, Post 5RM Met-Con 8 Minute AMRAP of: 8 SDHP 95#/65# 8 Push-Ups Robyn fails at 105! Pete & Andrea get acquainted with the SDHP

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Annie

WOD For: Wednesday, October 06, 2010

Posted in: WOD

“Annie” For time: 50-40-30-20-10 Double Unders Abmat Sit ups   Followed by: 75 HSPU for time (Inspired by Robbie Rob)

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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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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!