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WOD For: Wednesday, September 08, 2010

Posted in: WOD

Main site wod today! 5 Rounds for time: 250M Row 10 Front Squats 135#/95# 15 GHD Sit ups 20 Box jumps HAPPY BIRTHDAY LISA!

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Bye Bye Summer…

WOD For: Sunday, September 05, 2010

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Happy Labor Day! Have a great holiday weekend! Molly trying to save Seamus from going out into the waves…Classic!

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Fight Gone Bad

WOD For: Saturday, September 04, 2010

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Dima's last day before going back and dominating H.S. “Fight Gone Bad” 3 to 5 Rounds, up to you today 1 Min of each: Wall Balls 20#12# 75lb. SDHP Box Jumps 75lb. Push Press Row (Calories) Each rep equals 1 point Dima finished up his last day with a total of 243 box jumps during […]

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Death by Pull-Ups

WOD For: Friday, September 03, 2010

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WOD: “Death by Pull-Ups” for 15 Minutes Met-Con 10-9-8-7-6-5-4-3-2-1 Snatch 95#/65# HSPU

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WOD

WOD For: Thursday, September 02, 2010

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Warm Up 20 Wall Balls 200M Row 20 Wall Balls 20M Row Dynamics Sumo-Spiderman-Hip Flexors Shoulder Series WOD “Elizabeth” 21-15-9 of: Squat Cleans 135#/95# RIng Dips Dante has had a great summer, nice technique on the Squat Cleans today! Parents you have a choice, you can continue to believe in old school myths that weight […]

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WOD

WOD For: Wednesday, September 01, 2010

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Warm up 2 Rounds Oly Lifts Strength Deadlift 3 rounds of 8-10 rep max AMRAP in 15 Min. of: Crossovers (no mistakes) 30 Yard Broad Jump 15 Toes to Rings Cash Out 2X15 Hip Extensions FREE WOD SATURDAYS ARE BACK SEPT. 11

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WOD

WOD For: Tuesday, August 31, 2010

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We're goin MAIN SITE to kick off the week! 21-15-9 for time of: Turkish Get-Ups Alternating arms w/ 45lb Barbell Sots Press w/ 45lb Barbell   IT WAS A PRETTY SOLID LAST WEEK TO FINISH UP THE SUMMER

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End of Summer Bash

WOD For: Monday, August 30, 2010

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Thanks to everyone who has been working their ass off since we started CrossFit classes this past March.  This summer we really turned it up a notch and have come a long way physically and mentally.  We have established a solid core of firebreathers who will be leaders and friends in our community for a lifetime.  […]

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WOD

WOD For: Saturday, August 28, 2010

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“TABATA SOMETHING ELSE” 8 Rounds each, 20 seconds on, 10 seconds off: PULL UPS PUSH UPS SIT UPS SQUATS Add lowest scores from each exercise to equal total score of the day

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WOD

WOD For: Friday, August 27, 2010

Posted in: WOD

“Daniel” For time: 50 Pull Ups 1 Ice House Lap 21 Thrusters #95 2 Ice House Laps 21 Thrusters #95 1 Ice House Lap 50 Pull Ups Jerilyn Gets It Done!

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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!