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Siteplicity

Gripped And Ripped

October 23, 2011, , , , , , 0
HALLOWEEN PARTY NEXT SATURDAY NIGHT!  RSVP here WOD for Monday 102411 – Click Here For Today’s Schedule Deadlift 3-3-3-3-3 –Rest– 3 Rounds For Time: 30 Air Squats 20 DB Push Press (40/25) 10 Ring Dips Post Deadlift Loads and Workout Time to Comments For the strength segment, perform 5 sets of 3 rep Deadlifts.  Lower...
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Last Stand Of The 3000

October 22, 2011, , , , , , 0
Did you hear the big news? HALLOWEEN PARTY NEXT SATURDAY NIGHT!  RSVP here WOD for Sunday 102311 – Click Here For Today’s Schedule 5 Rounds For Time: Run 200m 20 Pullups Run 200m 20 Pushups Run 200m 20 Situps Run 200m 20 Air Squats Post Workout Time to Comments For today’s workout, scale pullups and...
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Balance Beam

October 21, 2011, , , , , , 0
Did you hear the big news? WOD for Saturday 102211 – Click Here For Today’s Schedule Snatch Balance 1-1-1-1-1-1 –Rest– In teams of two, 21-15-9 reps for time: Row (calories) Jerk (135/95) Box Jumps (24/20) Post Balance Loads and Workout Time to Comments For the strength segment, perform single rep Snatch Balances or Snatch Drops...
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20/20 Hindsight

October 20, 2011, , , 0
Did you hear the big news? WOD for Friday 102111 – Click Here For Today’s Schedule Deadhang Pullups 3 sets of Max Reps –Rest– AMRAP in 8 minutes: 20 Pushups 20 KB Swings (52/35) Post Pullup Reps and Workout Rounds to Comments For the strength segment, perform 3 sets of max rep Deadhang Pullups.  If...
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Power Through

October 19, 2011, , , 0
Did you hear the big news? WOD for Thursday 102011 – Click Here For Today’s Schedule Press 3-3-3-3-3 –Rest– 10 Rounds For Time: 3 Power Snatch (115/75) 3 Burpees Post Press Loads and Workout Time to Comments For the strength segment, perform 5 sets of 3 Press. For the conditioning workout, scale Power Snatch load...
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Yep, She’s Back

October 18, 2011, , , , 0
Did you hear the big news? WOD for Wednesday 101911 – Click Here For Today’s Schedule Front Squat 3-3-3-3 –Rest– “Fran” 21-15-9 For Time: Thrusters (95/65) Pullups Post Front Squat Loads and Workout Time to Comments For the strength segment, perform 4 sets of 3 Front Squats.  Squat all reps below parallel…and keep your elbows...
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In A Single Bound

October 17, 2011, , , , 0
Did you hear the big news? WOD for Tuesday 101811 – Click Here For Today’s Schedule Max Height Box Jump 4-6 attempts at a flat footed max height box jump –Rest– AMRAP in 15 minutes: 10 Burpees 15 Deadlifts (185/135) 20 Double Unders Post Box Jump Height and Workout Rounds Completed to Comments For the...
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Dirty Dozen

October 16, 2011, , , , , 0
Did you hear the big news? WOD for Monday 101711 – Click Here For Today’s Schedule Clean 1-1-1-1-1-1 –Rest– 4 Rounds For Time: 12 Push Press (95/65) 12 KB Swings (70/52) Post Clean Loads and Workout Time to Comments For the strength segment perform single rep Cleans as heavy as possible.  Work from the position...
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“Kelly” In Half

October 15, 2011, , , , , , 0
Thanks to everyone who came out for Amazing “Grace” yesterday! Pics are up on Facebook Did you hear the big news? WOD for Sunday 101611 – Click Here For Today’s Schedule Rings Practice ball ups, inversions, skin the cats, and levers –Rest– ½ “Kelly” 5 Rounds For Time: Run 200m 15 Box Jumps (24/20) 15...
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Amazing “Grace”

October 14, 2011, , 0
Click the image above to vote for CFD in the Best Gym Category!  Voting Closes TODAY! Barbells For Boobs Workout coming TOMORROW!  Need some inspiration to participate?  Read this WOD for Saturday 101511 – Heats will run every 15-20 minutes this morning from 9-11am Amazing “Grace” For Time: 30 Clean and Jerks (135/95) Post Time...
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