Thursday WOD – 110112
WOD Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Post times to comments.
Month: October 2012
Halloween WOD – 103112
Today’s the day! Wear your Halloween costume to the box and get your WOD on! Strength 3 Position Snatch 1-1-1-1-1-1-1 WOD 5 RFT: 20 Burpees *rest 60 seconds
Tuesday WOD – 103012
We will be open on a regular Tuesday schedule! Skill Hang clean Pistols WOD For time: 225 pound Hang clean, 30 reps 50 One-legged squats, alternating Row 2000 meters Post time to comments.
Hurricane Monday WOD – 102912
Evening classes (5:30 and 6:30pm) for Monday are canceled due to Sandy!! Stay inside everyone! Want to get some work in? Try the Sots Press with a broomstick. Get into the bottom of a squat with the stick in a back rack, snatch width grip. While holding the bottom of a squat, perform an overhead
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Saturday WOD – 102712
Big CrossFit Totals today! PRs all over the place. Great job everyone! WOD TBA in class!
Benchmark Friday – 102612
CrossFit Kids WCCF is now officially a CrossFit Kids registered box!! More info on Kids Classes will be posted soon. In the meantime, spread the word and let us know if you or your kids are interested in “Forging the Future of Fitness!” WOD “CrossFit Total” 1 rep max Back Squat 1 rep max Press
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Thursday WOD – 102512
Strength Strict Pullups 5-5-5 Strict Chinups 5-5-5 *add weight if necessary WOD 5 Rounds for Time: 10 Pullups 20 Double Unders 10 Ring Dips 20 Double Unders Post time to comments.
Wednesday WOD – 102412
CrossFit Your Friends and Family As part of our “CrossFit Your Friends and Family” promotion, we want to try and spread the word about WCCF as much as possible. One great way to do this: Social Media aka FACEBOOK! I want to see everyone commenting on the WCCF Facebook page’s WOD posting each day with their
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Tuesday WOD – 102312
Halloween-a-ween WOD As posted on Facebook, we will be having a Halloween WOD on October 31st. During all regular classes, come get your WOD on dressed in your Halloween costume. We will be taking pics of everyone and then holding a vote for Best Costume! Winner(s) will receive a prize! Strength Front Squat 3RM WOD
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Monday WOD – 102212
Paleo Challenge Results All the data is in and we’ve crunched the numbers and our winner is Mike Raposo!! It was very, very close; so many of you did an amazing job! Garrett finished in a close 2nd with Mike T. and Francisca tied for 3rd place!! Strength Push Press 3-3-3-3-3 WOD 5 Rounds for
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