Thursday 1.28.16
by Tracey Cassara | Jan 28, 2016 | WODs and News | 0 comments

Squat Clean & Jerk 1 rep max Metcon: GRACE

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Wednesday 1.27.16
by Tracey Cassara | Jan 27, 2016 | WODs and News | 0 comments

Madness

Work up to dead lift weight 21-15-9 Dead lifts #315/#225 Box Jumps 30/24

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Tuesday 1.26.16
by Tracey Cassara | Jan 26, 2016 | WODs and News | 0 comments

Front Squat

Fronst Squat 1-1-1-1-1 After 1 rep strip to 50% then hit 20 UB front squat. rest 5 min Repeat

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Monday 1.25.16
by Tracey Cassara | Jan 25, 2016 | WODs and News | 0 comments

EMOM Fun

EMOM x7 5 Power snatch 20 DU Rest 5 min EMOM x7 5 Sumo Hi-pull 7 WB

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Sunday 1.24.16
by Tracey Cassara | Jan 24, 2016 | WODs and News | 0 comments

Lurong - WOD #2

Go over movements and standards 13 Min AMRAP: Level 3: 10 PC #135 / #95 20 WB / 14 WB all to 10ft 30 DU Level 2: 10 PC #95 / #65 20 WB / 14 WB all to 9ft 30 Singles Level 1: 10 PC #65 / #45 20 Med ball Cleans #20 / #14 30 Singles

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Thursday 1.21.16
by Tracey Cassara | Jan 21, 2016 | WODs and News | 0 comments

Friday Night Lights

4 Min DU practice and go over Thruster and proper Hip explosion: 1,000 Meter Row 75 Double-Unders 50 Sit-Ups 25 Thrusters 115/85

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Wednesday 1.20.16
by Tracey Cassara | Jan 20, 2016 | WODs and News | 0 comments

Hanger

EMOM x 10 hit 1 Dead 1 Hang @70% 6 Rounds 10 Hang Cleans 155/105 30 DU

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Tuesday 1.19.16
by Tracey Cassara | Jan 19, 2016 | WODs and News | 0 comments

CrossFit Total

Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)

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Monday 1.18.16
by Tracey Cassara | Jan 18, 2016 | WODs and News | 0 comments

Burner

EMOM x10 Hit 3 Front sq @75% Metcon (AMRAP – Rounds and Reps) 7 min Amrap 3 Power Cleans (225/155) 7 Box Jumps (30/24)

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Monday 1.18.16
by Tracey Cassara | Jan 18, 2016 | WODs and News | 0 comments

Lurong WOD #1

Go over all movements and standards Level 1 3 Minute Row for Max Calories 1 Minute Rest 3 Minutes Max Ground to Overhead 55/35 1 Minute Rest 3 Minute Row for Max Calories Level 3 and Level 2 3 Minute Row for Max Calories 1 Minute Rest 3 Minutes Max Cluster (Clean to Thruster) level 2 ( 95/65 ) Level 3 (155/105) 1 Minute Rest 3 Minute Row for Max Calories

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Thursday 1.14.16
by Tracey Cassara | Jan 14, 2016 | WODs and News | 0 comments

TGIF

Bradshaw...

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Wednesday 1.13.16
by Tracey Cassara | Jan 13, 2016 | WODs and News | 0 comments

Doomsday

Work up to heavy C&J For time: 15 jerks 225/155 45 pull-ups or Jumping with pause at top or RR 12 jerks 36 pull-ups 9 jerks 27 pull-ups

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Tuesday 1.12.16
by Tracey Cassara | Jan 12, 2016 | WODs and News | 0 comments

Half Time

Warm Up: EMOM for 10 min 135/95 1 Power snatch 1 OVH squat 15 Min AMRAP 20 WB 15 Burpees 10 HSPU

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Monday 1.11.16
by Tracey Cassara | Jan 11, 2016 | WODs and News | 0 comments

Triple Time

Work up to heavy squat Clean 3 Rounds of 3:00 On / 3:00 Rest: 6 Thrusters (95/65) 6 Toes to Bar or K2E or V-ups 9 Thrusters (95/65) 9 Toes to Bar 12 Thrusters (95/65) 12 Toes to Bar Continue to add 3 reps until 3 min is over. You start each round from the start.

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Sunday 1.10.16
by Tracey Cassara | Jan 10, 2016 | WODs and News | 0 comments

Monday Morning Blues

3RFT: 30 Front squats 135/95 20 Sit ups 30 Back squat 20 KB swings RX plus #185/135

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Saturday 1.9.16
by Tracey Cassara | Jan 9, 2016 | WODs and News | 0 comments

Saturday Fun

20 minute partner wod 50 Burpees Buy in split 20 KB 20 Goblet sq 20 Lunges w/ KB 50 DU or 75 or 60 singles One person works at a time

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Thursday 1.7.16
by Tracey Cassara | Jan 7, 2016 | WODs and News | 0 comments

TGIF

Wednesday 1.6.16
by Tracey Cassara | Jan 6, 2016 | WODs and News | 0 comments

Brick

Tuesday 1.5.16
by Tracey Cassara | Jan 5, 2016 | WODs and News | 0 comments

Bring It On

Saturday 12.19.15
by Tracey Cassara | Dec 19, 2015 | WODs and News | 0 comments

Sunday Funday

Friday 12.18.15
by Tracey Cassara | Dec 18, 2015 | WODs and News | 0 comments

Let The Games Begin

Thursday 12.17.15
by Tracey Cassara | Dec 17, 2015 | WODs and News | 0 comments

TGIF

Wednesday 12.16.15
by Tracey Cassara | Dec 16, 2015 | WODs and News | 0 comments

Midway

Tuesday 12.15.15
by Tracey Cassara | Dec 15, 2015 | WODs and News | 0 comments

Midline

Monday 12.14.15
by Tracey Cassara | Dec 14, 2015 | WODs and News | 0 comments

Over Head

Sunday 12.13.15
by Tracey Cassara | Dec 13, 2015 | WODs and News | 0 comments

Start Fresh

Saturday 12.12.15
by Tracey Cassara | Dec 12, 2015 | WODs and News | 0 comments

Sunday Funday

Saturday 12.12.15
by Tracey Cassara | Dec 12, 2015 | WODs and News | 0 comments

Lumberjack 20