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2017 January'S ARCHIVE

  • Tuesday 01/31

    By KB Vines | In WODS | on January 31, 2017

    A) level two assessment test #2     3/4 body weight snatch male      1/2 body weifht snatch female 3 attempts only B) level two assessment test #3     Cf 171 endurance test     3 rounds for time:     500m row     400m run Male goal is sub 16:30 Female goal […]

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  • Monday 01/30

    By KB Vines | In WODS | on January 30, 2017

    01/30 Level 2 – Intermediate Athlete Level two athletes have been introduced to and become proficient with the basic movements needed to practice Crossfit methodology. Athletes will be introduced to more complex movements, and at the same time, progress in their speed, stamina, and strength. You must have completed level 1 before testing for level […]

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  • Friday 01/27

    By KB Vines | In WODS | on January 27, 2017

    Friday 01/27 3 rounds for time:  100m run 5 deadlifts 315/205 rx. 275/185 sc. 155/105 bg 5 bar muscle ups  100m run 5 deadlifts 10 chest to bar pull-ups 100m run 5 deadlifts  15 chin over bar pull-ups

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  • 01/26 Thursday 

    By KB Vines | In WODS | on January 26, 2017

    Partner wod Teams of 2 AMRAP 6: Partner A does 15 wall balls while partner B does max effort sit-ups. Switching stations every 15 wall balls your score is the total amount of sit-ups between you and your partner. 2 minute rest  AMRAP 6: Partner A does 15 med ball push-ups while partner B does max […]

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  • Wednesday 01/25

    By KB Vines | In WODS | on January 25, 2017

    Wednesday 01/25 A)Crossfit open workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean & jerk 165/110 rx. 135/95 sc. 115/75 bg B) complete the following exercises tabata style (8 rounds 20 seconds on/10 seconds off): Hollow rocks Arch rocks 

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  • Tuesday 01/24

    By KB Vines | In WODS | on January 24, 2017

    ***leaderboard***  2 mile run Route for tomorrow starts at the box heading south on 171, cut through X factor to armistead lane. Continue heading south taking a right at Sam Houston jones pkwy. Proceed to Tom redd lane(road in front of dynamic dimensions). That is exactly one mile, turn around and head back. 5am and […]

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  • Monday 01/23

    By KB Vines | In WODS | on January 23, 2017

    Team captains for our intramural league are:Todd Blanchard Jessica Wilkinson Hayes  Sarah LeBouef Stout John Morris Now that we have our awesome team captains in place, it’s time for you guys to sign up. Remember I will be programming the workouts every Friday regardless. So sign up, compete, and most of all have fun. Team […]

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  • 01/20/17

    By KB Vines | In WODS | on January 20, 2017

    01/20/17: Compare to 08/11/16 B) 20 rounds for time:      5 wall balls 30/20 rx. 20/16 sc. 16/10 bg       3 hand stand push-ups      1 ring muscle up or 3 muscle up transitions

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  • Thursday 01/19

    By KB Vines | In WODS | on January 19, 2017

    01/19 Partner wod Teams of 2 For time: 800m run or 1,000m row 100 abmat sit-ups 800m run or 1,000m row 100 kettle bell swings 55/35 rx. 45/25 sc 35/15 bg 800m run or 1,000m row  100 box jumps 24/20″ rx. 20/12 sc/bg Split reps evenly. You and your partner must start and finish the […]

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  • Wednesday 01/18/17

    By KB Vines | In WODS | on January 18, 2017

    01/18 A)bench press: 2-10-2-10-2 (as heavy as possible) 5 rounds, each for time: 9 power cleans 155/105 rx. 135/95 sc. 95/65 bg 12 alternating pistols  Rest 1:1

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