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WOD Blog
 | Sat, May 7 2016 |  |
 | Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!! |
| Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM |
| Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| STRENGTH WOD 5/14/16 | TEAM WOD 5/7/16 8/13/16 | WARM UP 8/13/16 |
STRENGTH WOD 5/14/16(Weight) Week 2 (work at least 2-5# heavier from beginning to end on all sets and both complexes) A. Snatch Complex 1-Snatch Deadlift 1-Snatch High Pull 1-Hang Snatch 1-Overhead Squat w pause 1-Overhead Squat w pause 8 sets beginning at 60% of max working up to 80% B. Clean & Jerk Complex 1-Powerclean 1-Hang Powerclean 1-Front Squat 1-Push jerk 1-Split Jerk 8 sets beginning at 60% of max working up to 80% C1. Weighted Planks 6x20 secs C2. GHD Back Ext./Rev Hyper or GM-6x15 Planned: Sat,May14,2016 Sat,May7,2016
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