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Sam Snyder Turns 40 WOD

Posted on Dec 11, 2014

2 rounds for time of… 40 burpees 40 squats Sam Turns 40 December 14th, 2014 and a few SIBlings  started on Dec 1st doing 40 a day of burpees and squats until Dec 14th!  Thought this would be a nice homework for others to TRY!  

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Wall Walk WOD

Posted on Dec 10, 2014

Record total # reps of the following series. 1 min WALL WALKS 1 min Double Unders 1 min DB Swings score = R1 total reps, R2 total reps and R3 total reps 9 mins of work http://www.switchcrossfit.com/video-library/wall-walk/

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For those storing CF Rowers at home….

Posted on Dec 10, 2014

3 rounds for time of the following A round consists of this… 1 min push ups for counted reps 10 calorie row 20 sit ups 1 minute of ring rows or DB rows for counted reps 10 calorie row 20 sit ups 1 min air squats for counted reps 10 calorie row 20 sit ups […]

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Fire Works WOD 7-4-13

Posted on Jul 4, 2013

  7  rounds for time of 4 Chest to Floor Push Ups 13 Weighted Sit Ups – go big or go home on the weight:) This will be super fast so make it count!  

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The 3 S’s that will leave you Sucking WIND!

Posted on Jun 12, 2013

Sit Ups (weighted if doing the Spartan) Step Jumps (try to jump onto 1st or 2nd step of a regular staircase) Sit Thurs (R/L= 2) Do the following WOD for time  (aka as fast as you can crank this out) and post results! First 40 of each, than 30, than 20 than 10

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Steps and More Steps

Posted on Jun 3, 2013

Find a full set of steps and do the following run steps 2X (up/down=1). 15 push ups and 20 squats to bottom step 100 jump ropes DO As many rounds as possible in 16 mins! Post how you did under the Comments section of the Homework on the website or on Facebook! Record extra reps […]

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Hero WOD Michael

Posted on May 27, 2013

3 rounds for Time (aka as fast as u can:) – Run 800 meters (1/2 mile) – 50 Back Extensions (secure feet under a couch) – 50 sit ups Record your time under comments below~ In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

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Get Out of the Burpee Hole WOD

Posted on Apr 4, 2013

    Try this quick 12 minute WOD for a great workout PLUS it can help you knock out 96 Burpees if you are doing the Challenge EMOTM (Every Min on the Min)  for 8 mins do the following 12 burpees Beginners do 8 Try to go FAST to maximize the rest/recovery you get until […]

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Ashlin and Mady WOD

Posted on Mar 13, 2013

The Homework was inspired by Shannon Brophy Wolter’s recent stroll with the kids. While pushing Ashlin in a very heavy stroller, Mady (8 y. o.) became too tired to walk:) So for the last 4 blocks Shannon Pushed the cart above – AND carried Mady.  Now that’s a WOD! Homework Run or walk half mile […]

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2 WODS for time:)

Posted on Mar 2, 2013

Report your time for each WOD.  This is FAST and HARD!  Do it up! WOD 1 22 Inverted Burpees (or sit up to stand to V push up) 22 Box or Curb Jumps 22 Burpees — WOD 2 20 push up 500 jump ropes 20 push ups  

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