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100 Push Press w/ a Twist

WOD For: Wednesday, December 22, 2010

Posted in: WOD

WOD In as few rounds as possible: Complete 100 Push Press Reps Begin each minute with 5 Burpees (Use a weight roughly 50% of push press max) Compare to November 4, 2010   Great effort by all tonight! Dumont Hockey gets it done

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Heavy Day

WOD For: Tuesday, December 21, 2010

Posted in: WOD

Warm-Up 1000M Row Then 4 Stations 2 Rounds 1 minute each: Jump Rope Good Mornings Shoulder Band Work Push Up Inchworms Strength Deadlift 3-3-3 = Total Load Last Date: September 14th Floor Press 3-3-3 = Total Load Last Date- May 25th Post the Total weight for Best 3 sets of each PR Day for Tim […]

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Rest Day

WOD For: Monday, December 20, 2010

Posted in: WOD

Tim with our snowman last winter SPECIAL OFFER FOR COLLEGE STUDENTS 25% off 1 Month of CrossFit Classes Savings of $50! Make the most of your winter break kids!

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4 EVENT “DEATH BY” FREE WOD SATURDAY

WOD For: Sunday, December 19, 2010

Posted in: WOD

WOD Death by Ring Pull-Ups starting at 7 Death by Double Unders Starting at 7 and adding 7 each round.. 1-7 Doubles in a minute, 2-14, 3-21, 4-28 Death by 5 Yard Shuffle w/Cone touch starting at 7 Round 1-7 times 5 Yards, Round 2-8 Death by 10 Yards CASH OUT Max weighted Pull-Ups in […]

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Chipper Friday

WOD For: Saturday, December 18, 2010

Posted in: WOD

Warm up Bear Crawl – Frog Walk – Single Leg Bear Crawl WOD 40 Box Jumps 30 Ring Dips 20 Back Extensions 20 Abmat Plate ups 45#/25# 30 Inverted Rows 40 Box Jumps Post time to comments

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4 Rounds of 4 Min AMRAP

WOD For: Friday, December 17, 2010

Posted in: WOD

Skill Work SNATCH Strength 1 Arm Snatch 1 Rep Max WOD 4 Rounds of 4 Minute AMRAP w/2 Minute Rest 1 Round is: 5 KB Swing Snatch Squats 5 Toes to Rings 50 Yard Shuttle Last Minute Christmas Party in the Works!  We'll Chat After Class

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7-5-3-1 Countdown

WOD For: Thursday, December 16, 2010

Posted in: WOD

WOD For Max Reps: 7 Minutes – Pull Ups 5 Minutes – Push Ups 3 Minutes – Hang Cleans (75% BW) 1 Minute – Double Unders

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Gymnastics Skill Day

WOD For: Wednesday, December 15, 2010

Posted in: WOD

10 Minutes each at 4 Gymnastic Stations 500M HARD Row after each station Post row times

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Happy Monday!

WOD For: Tuesday, December 14, 2010

Posted in: WOD

Strength Front Squat 1-1-1-1-1 8 Min. AMRAP 8 Med Ball Squat Cleans 8 Push Ups Post total rounds

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FREE WOD

WOD For: Sunday, December 12, 2010

Posted in: WOD

20 Min. AMRAP: 20 Yard Burpee Broad Jump 20 OH Push Back Lunges 45#/25# plates 20 Single Arm Alternating KBS (10 L/10 R) 55#/35# Post total rounds

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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!