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2017 February'S ARCHIVE

  • 02/28/17

    By KB Vines | In WODS | on February 28, 2017

    First week of the open is in the books. Congrats to everyone who showed up and tackled that beast. Our box put up some big numbers not only from a local standpoint but statewide as well. You should all be proud.  02/28 A) 5×3 squat cleans @80%  Drop and reset after each rep B) run […]

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  • 02/27

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

    02/27Makeup or redo 17.1   Or “Heather” 3 rounds for time: 550m row 12 deadlifts 225/155 rx. 185/125 sc. 135/95 bg 21 ring dips

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  • 02/23/17

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

    Join us tonight at 7pm for the announcement of 17.1 and the face off between these three animals.  Active recovery  AMRAP 16 At a Conversational pace, 400m run or 500m row 1:00 thoracic box stretch 1:00(30 each side) deep couch stretch

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  • 02/22/17

    By KB Vines | In WODS | on February 22, 2017

    For time: 100 kettle bell swings 55/35 rx. 45/25 sc. 35/15 bg 1 mile run

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  • 02/21/17

    By KB Vines | In WODS | on February 21, 2017

    02/21/17 6 rounds each for time: 36 double unders 12 deadlifts 185/125 rx. 155/105 sc. 115/75 bg 16 wall balls 20/14 rx. 18/12 sc. 16/10 bg :20 second rest between each round

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  • 02/20/17

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

    For time:200m run 27 burpees 27 hang power cleans 95/65 rx. 75/55 sc. 55/35 bg 400m run 21 strict pullups or ring rows 21 thrusters (same weight as hpc) 600m run 15 strict hand stand push-ups 15 hang power snatches(same) 800m run 9 burpee muscle ups(ring) or 18 burpee pullups 9 man makers 35/25 rx. […]

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  • 02/17/17

    By KB Vines | In WODS | on February 17, 2017

    Rx version Crossfit open workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   13 squat […]

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  • 02/16

    By KB Vines | In WODS | on February 16, 2017

    02/16/17 Partner wod Teams of 2 AMRAP 20:  20 wall balls 20/14 rx. 18/12 sc. 16/10 bg 20 dual kb walking lunges 45/25 rx. 35/15 sc. 25/10 bg 20 kb sit to stands 45/25 rx. 35/15 sc. 25/10 bg 30 wall balls 20/14 rx. 18/12 sc. 16/10 bg 30 dual kb walking lunges 45/25 rx. […]

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  • 02/15/17

    By KB Vines | In WODS | on February 15, 2017

    02/15 3 rounds for time: 10 single arm kb power clean an jerks(right) 10 burpees to a 6″ target 10 single arm kb power clean an jerks(left) 10 box jumps 24/20″ rx. 20/12 sc/bg 55/35 rx. 45/25 sc. 35/15 bg 

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  • Tuesday 02/14/7

    By KB Vines | In WODS | on February 14, 2017

    02/14 A) for time:      50-40-30-20-10      Calorie row, rest 30 seconds between each set B)death by handstand pushups: With a continuously running clock do 1 Hand Stand Push Up the first minute; 2 Hand Stand Push Ups the second minute… Continue in this manner until you are no longer able to complete […]

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