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2016 February'S ARCHIVE

  • 02/29/16

    By KB Vines | In WODS | on February 29, 2016

    02/29/16 20 min amrap:  250m row or 200m run 100ft farmers carry 55/35 rx 45/25 scaled 35/15 beg (50ft down and back) 15 dual kb front squats 55/35 rx 45/25 scaled 35/15 beg   -or- 16.1 redos/make-ups

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  • 02/26/16

    By KB Vines | In WODS | on February 26, 2016

    2016 crossfit open kicked off tonight! Don’t forgot it’s not to late to sign up.  OPEN WORKOUT Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb.

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  • Thursday 02/25/16

    By KB Vines | In WODS | on February 25, 2016

    4x800m runs(each for time) Rest 2:00 between each Post wod mobility: hips

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  • 02/24/16

    By KB Vines | In WODS | on February 24, 2016

    A) strength:    Bench press: 4×8 close grip bench press (as heavy as possible) rest 2:00 between each set  B)Conditioning:  AMRAP 10: 100 ft overhead walking lunges with a plate 45/25 rx 35/15 scaled 25/10 beg 30 sit-ups     

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  • Tuesday 02/23/16

    By KB Vines | In WODS | on February 23, 2016

    A)Complete the following for time with one barbell: 18 deadlifts 115/75 rx 95/65 scaled 75/45 beg 15 hang power cleans 115/75 rx 95/65 scaled 75/45 beg 12 push jerks 115/75 rx 95/65 scaled 75/45 beg  15 deadlifts 135/95 rx 115/75 scaled 95/65 beg  12 hang power cleans 135/95 rx 115/75 scaled 95/65 beg  9 push […]

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  • Monday 02/22/16

    By KB Vines | In WODS | on February 22, 2016

    Big congratulations goes out to Kody Sellers and Ashley Rudd Sellers for tying the knot this weekend. Thank you for allowing 171 to be apart of your special weekend.    Also would like to congratulate Sheryl Hoffpauir Brannan for taking home another 1st place medal this weekend at her lifting meet. This is starting to […]

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  • Friday 02/19/16

    By KB Vines | In WODS | on February 19, 2016

    For time:  9 bar muscle ups or 18 pull-ups/18 dips 21 hang squat cleans 135/95 rx 115/75 scaled 95/55 beg 7 bar muscle ups or 14 pull-ups/14 dips 15 hang squat cleans  5 bar muscle ups or 10 pull-ups/10 dips 9 hang squat cleans

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  • Thursday 02/18/16

    By KB Vines | In WODS | on February 18, 2016

    For time: 1 mile run 250m row 800m run 500m row 400m run 750m row 200m run 1,000m row

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  • Wednesday 02/17/16

    By KB Vines | In WODS | on February 17, 2016

    02/17/16 Open workout 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100 / 70kg) 12 Push-ups 15 Box jumps (24/20″)

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  • Tuesday 02/16/16

    By KB Vines | In WODS | on February 16, 2016

    6 rounds for reps 1:00 max effort dual kb push jerks 45/25 rx 35/15 scaled 25/5 beginner  :30 seconds rest 1:00 max effort dual kb lunges 45/25 rx 35/15 scaled 25/5 beginner  :30 seconds rest 1:00 max effort double unders or single unders  1:00 rest  Score is total number of reps from all 6 rounds.

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