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Jul 31st, 2014

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Category: Todays WOD
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WOD 08/01/2014

Main – WOD View Public Whiteboard Double-Unders (set a new pr) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Metcon (Time) Level 2 21-15-9 Clean, 95/65 Ring Dips Banded Metcon (Time) Level 1 21-15-9 Clean, 65/45 Ring Dips Scaled

Jul 31st, 2014

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Category: Todays WOD
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Strength – 8/1/14

Main – Strength All Percentages are based off of 90% of your Max. Go light and continue your progress. If you do CrossFit WODs just do the main movements. If you are doing this as your main program do everything. View Public Whiteboard Snatch (3 reps at 80/85/90/85/80%) Clean and Jerk (3 reps at 80/85/90/85/80%) […]

Jul 30th, 2014

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Category: Todays WOD
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Strength – 7/31/14

Main – Strength All Percentages are based off of 90% of your Max. Go light and continue your progress. If you do CrossFit WODs just do the main movements. If you are doing this as your main program do everything. View Public Whiteboard Deadlift 5 reps at 80/85/90/85/80% Overload Deadlift Hold Hold for 10 seconds […]