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Mon Nite 0.1 – 2 – 3 Go! Feb 18, 2013

Posted on Feb 19, 2013

  We formed teams of 8 people who had to follow one after each other thru a 5 exercise station.  You could not advance until the person in front of you moved.  While in queue (waiting to get on spot #1)…the rest of the team accumulated points by doing Burpees, Box Jumps or Jump Ropes. […]

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1 leg Rx WOD (compare to Feb 4:)

Posted on Feb 16, 2013

Compare and see description on Feb 4, 2013.  Rx is on 1 Leg!!! Whoo hoo!  Nice work!  

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PH Row Song Repeated Feb 13 (Compare to Feb 6, 2013)

Posted on Feb 15, 2013

Each team of 3 or 4 rotated thru stations after each song ended.  The Pace Horse Rowers rowed for calories til the song was over. There were 10 stations of single or double exercises and teams of 3 or 4 rotated from Station 10,9,8,7…to 1.  After Station 1 your team of 3 or 4 headed […]

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Rower Song Pace Horse WOD Feb 6, 2013

Posted on Feb 12, 2013

Team Work! 3 on the Rower and one Jumping Rope.  Score  = total calories rowed + JR. Teams of 4.

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Annie and Grace Feb 11, 2013

Posted on Feb 12, 2013

Annie or Annie Lite (Lite means doing Singles instead of DU #DU x 4) for TIME Annie – 50,40,30,20,10 Double Unders and Sit Ups. Also gave newbies option to do Cardio Sit Ups vs Sit Ups:) Grace for TIME – 30 Clean and Jerks Rx 135    

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116 Burpee Kick Off Day Feb 9 (really 2/10 due to snow)

Posted on Feb 10, 2013

This WOD includes 116 burpees and was used to kick off the Burpee Challenge at CrossFit TC Unplugged!  We will end the challnge with this WOD as well and it will show how much we’ve improved:) EMOTM 5 Thrusters followed by as many burpees as possible.  A 10/15 sec warning given before the start of […]

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Rx on 1 Leg WOD Feb 4, 2013

Posted on Feb 10, 2013

WOD 1: 10 min WOD 1 AIR Wall Ball 1 Burpee Sprint Half Court and Back 1 Push Up then 2, then 3, then 4… Score  = last round where you finished all push ups required.  So if you are on 4th round but never got to push ups score = 3 Rx: 1 R/L […]

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20 min AMRAP Jan 30, 2013

Posted on Jan 30, 2013

Donna O did 1 arm WB, Box Jumps, Lite SDLHPs and 100 JR for Station 4 and 5.  She got 3+75  

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51 and 42 is the WORK Jan 23, 2013

Posted on Jan 25, 2013

  Complete the  WORK  in 4 mins at the station and if so, start doing and counting the BONUS Exercise until the 4 mins are up!  Record total BONUS exercise  reps across all 3 stations. Station 1: 51 Sit up and 42 Box Jumps BONUS if done WORK:Jump Ropes Station 2 51 Hang Power Cleans […]

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2min X 4ex = 8mins of hell X 3 rounds Jan 21, 2013

Posted on Jan 25, 2013

  2 mins Wall Ball (14 or greater Rx) 2 mins of 5 sec football run and 3 burpees (only count the burpees) 2 mins SDLHPs (75M/65W) Rx 2 mins walking lunges Accumulate all reps in the 8 mins and record score. Repeat 3X

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