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CrossFit WOD Raleigh & Durham 4-17-17

WOD 1) Weightlifting  10 Minute EMOM 2 Squats 135/95# 2) Metcon  3 Rounds for Time: Run 400m 10 HSPU’s  15 Burpee Box Jump Overs 24/20″

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CrossFit WOD Raleigh and Durham 4-14-17

  WOD 1) Weightlifting Snatch: 3×10 Hang Power Snatch AHAP 2) Metcon: 800m Run 50 Wall Balls 20/14# 40 Abmat Sit-ups 60 Snatches (anyhow) 75/55# 800m Run

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4-12-17

WOD 1) Gymnastics 3 rounds for quality of: 1:00 ME Arch Ups :30 rest  1:00 ME Hollow Rocks :30 rest  1:00 ME Hanging L-Sit 2) Metcon 4 Rounds of: 1:30 ME KB Snatches 24/16kg (alternate every 10 reps, and alternate arms to begin each set) 200m Run 1:00 Rest 4 Rounds of: 1:30 ME HSPU… Read more »

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CrossFit WOD Raleigh & Durham 4-11-17

WOD 1) Weightlifting: Establish a 10RM Push Press 2) Metcon:  3 Rounds for Time  10 Full Hang Cleans 135/95# 50 Double Unders 15 Toes to Bar Do Work…

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CrossFit WOD Raleigh & Durham 4/10/17

WOD 1) Strength  3 Rounds of: 1:00 ME back squats 175/115# 2:00 rest *Use a weight that allows you to maintain smooth and fast reps the entire minute. 2) Metcon  4 Rounds for time of: 10 pull ups  15 wall balls 20/14# Sprint 200m Rest 1:00 between rounds 

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CrossFit WOD Raleigh and Durham 4-6-17

Get signed up for our Intra Gym Challenge today! Sign up sheets at both locations, ask a Coach for details! WOD 1) Strength 3×10 hang power snatch *try to go 5-10# more than last week 2) Metcon 15 Minute AMRAP: Run 400m 10 deadlifts 185/125# 8 handstand push ups Do Work…

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4-4-17

WOD 1) Weightlifting: 2 power cleans EMOM for 10 min.  Start light and work towards a heavy set for the day.  2) Metcon:  14 Minute AMRAP Run 600m 50 toes to bar  40 wall balls  30 power cleans 135/95# 20 muscle ups  Do Work…

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CrossFit WOD Raleigh & Durham 4-3-17

  CrossFit WOD   1) Weightlifting: 3 Rounds for Total Reps of: 1:00 ME back squats 155/105# 2:00 rest *Use a weight that allows you to maintain smooth and fast reps the entire minute. 2) Metcon: 4 Rounds for time of: 12 push press 95/65# 15 pull ups Rest 1:00 between rounds All out on… Read more »

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CrossFit WOD Raleigh & Durham 3-31-17

Reminder to get signed up for our Intra Gym Challenge! Signup sheets are at both locations! WOD 1) Hang Power Snatch: 3×10 AHAP 2) “Power Elizabeth” 21-15-9 of:  Power Clean 135/95# Ring Ring Dips

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CrossFit WOD Raleigh & Durham 3-29-17

Great job to all our athletes who completed this year’s CrossFit Games Open and a huge Congrats to Nate and Jordan for qualifying to compete at the Mid Atlantic Regionals! We would love to have as many of the homies as possible in Atlanta this year to cheer them on! WOD 1) Gymnastics Tests: 3… Read more »

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