Sunday, September 22, 2013
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Please go to the new homepage for CrossFit 3040 to see the WOD http://www.crossfit3040.com/wordpress/
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Thursday, September 19, 2013
WOD 9/20/13
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Time for "DT" again! Strength: 1RM Clean & Jerk Met-Con: "DT" 5 Rounds for Time 12 Deadlifts (155/...
Wednesday, September 18, 2013
WOD 9/19/13
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Strength: 1a) 4x5 Front Squats @60% 1b) 4x5 Close Grip Bench Press then 2a) 4x5 Strict Weighted Pull-Uups 2b) 4x8 Weighted GH Rai...
Tuesday, September 17, 2013
WOD 9/18/13
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Nick 3k meters into a Half Marathon (21,097m) row Strength: 4x3 Tempo Clean Pull 4x6 Klokov Press Met-Con: 50 Calorie Row 5...
Monday, September 16, 2013
WOD 9/17/13
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Barbell Carries and Squats. That was a fun WOD. Strength: Squat 1x5 @65%, 1x5 @70%, 1x5 @75% ,1x5 @80% Front Squat 1x5 @65%, ...
Sunday, September 15, 2013
WOD 9/16/13
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Strength: 3RM Hang Snatch Met-Con: 1 Min Max Muscle-Ups AMRAP 3 Minutes 9 Push Jerk (135/95#) 12 Toes-to-Bar 1 Min Max Mu...
Thursday, September 12, 2013
WOD 9/13/13
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Travis working on his Split Jerk Strength: 1RM Jerk Met-Con: "Nancy" 5 Rounds Run 400m 15 Overhead Squats (95/65#)
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