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Month

January 2010

Friday WOD 10 Pull Ups 1 Thruster 95/659 Pull Ups 2 Thrusters 95/658 Pull Ups 3 Thrusters 95/65etc. until you get to 1 Pull Up and 10 Thrusters 95/65 Check out what other affiliates are offering as 10 ways to be a better CrossFitter Isa-Grace Anyone? MOV WMV
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Thursday WOD 3 Rounds For Time Run 800 Meters50 Sit Ups Ashley, Nicole S., and Amy are planning on going to lululemon in Hingham for a WOD hosted by Cynergy CrossFit from 7pm til 8pm this Thursday night. They are meeting at 5:45pm at C3 for carpooling. There is a rumor that they...
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Ashley stayed after the WOD to play and earn a spot on the board-Nice work Ashley! Wednesday WOD 7 Rounds For Time 10 Sumo Deadlift High Pull 95/6510 Ring Dips Thanks for letting us know about this upcoming race Ben! Speaking of which, if anyone wants to add some endurance work...
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Tuesday WOD 4 Rounds For Time Run 400 meters or Row 500 Meters20 Burpees Scale to 15 or 12 Burpees if needed but try keeping it to 4 rounds This was WOD number 1 from the New England Throwdown in 2008. The first place time was 11:01 As CrossFitters we don’t think of things...
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Monday WOD Work Up To A 1 Rep Max Snatch or Over Head Squat Followed By 15-12-9-6-3 for timeBox Jumps 24/18Pull UpsPush Ups Party At The Gagne House! Tim and Nicole have invited us all to come over for a party at their house when Tim comes home in February! Clear your calendar on...
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McGrail Running Hard To Get Ready For Boston In April. He is Close To Raising His Goal Amount Of Money For Alzheimer’s If You Would Like To Help We Have A Link On The Right Or A Donation Can On The Desk At C3. The Readers Choice Awards For The Enterprise Have A Category For...
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Friday WOD ‘Nasty Girls’ MOV WMV 3 Rounds for Time 50 Squats7 Muscle Ups10 Hang Power Cleans 135/85 Scale the Muscle Ups With 2/1 chest to bar pull ups and dips
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Thursday WOD 5 Rounds For Time 5 Deadlifts – use 70% of your 1 rep max10 Burpees There are some seriously graphic medical pictures of a leg post motorcycle accident in this link so don’t click it if you don’t want to see that, but, Paul James story is seriously...
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Wednesday WOD 15 Front Squats 65% of your 1 rep max.21 Toes to Bar12 Front Squats 65% of your 1 rep max.21 Toes to Bar9 Front Squats 65% of your 1 rep max.21 Toes To Bar For time For example if your max front squat is 100lbs you should do 65lbs for the front squats, Greg Watka...
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“Children are great imitators. So give them something great to imitate.” -Anonymous Congratulations to Mike and Shelly LaSelva who just welcomed their first child, a new baby girl, into the world! Tuesday WOD 5 rounds rest as needed between rounds Press 75% of your...
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