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      Olympic weightlifting and Powerlifting programs are available. We pick things up and put things down!

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    Recent Blogs

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    WOD 1/31/15

    January 31, 2015 Team WOD! 2014 Regional Team Event #6 For time (teams up to 4 people): Row 20 calories 30 Burpee 30 Kettlebell Snatch (24k/16k) 30 Toes-To-Bar 30 Overhead Walking Lunge (45/25lb plate) 50′ Sprint At ‘Go’, the first athlete enters and completes the Row. When that athlete has completed the row, they move […]

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    WOD 1/30/15

    January 30, 2015 SWOD High Bar Back Squat 6×4 (sets across) Metcon 3 Rounds For Time of: 50′ Sled Push (135/90) 20 Burpee (rest between rounds)   Q.O.D. Fun Fact Friday!   Post results and thoughts to comments.

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    WOD 1/29/15

    January 29, 2015 SWOD Snatch Pull + Above-The-Knee Snatch 1-1-1-1 Snatch 1-1-1-1 Metcon AMRAP in 6 Minutes of: 30 Double-Under 3 Muscle-Up   Q.O.D. Current favourite band?   Post results and thoughts to comments.

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    WOD 1/28/15

    January 28, 2015 SWOD Max Effort Handstand Walk Metcon 21-15-9 Reps For Time of: Thruster (95/65) Toes-To-Bar Box Jump (24/20)   Q.O.D. Joke Day!   Post results and thoughts to comments.

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    WOD 1/27/15

    January 27, 2015 SWOD Bench Press 5×3 Metcon 3 Rounds For Time of: 3 Rope Climb 6 Ball Slam (20/15) 9 Power Clean (135/95)   Q.O.D. Worst movie you’ve ever seen?   Post results and thoughts to comments.

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    WOD 1/26/15

    January 26, 2015 WOD #1 Double Inverse Tabata of: Chest-to-Bar Pullup Ring Dip WOD #2 4 Rounds For Reps, 1 Minute each of: Row (calories) Push Press (from ground) (115/75) Air Squat 1 Minute Rest   Q.O.D. Are you scared of this upcoming snowstorm?   Post results and thoughts to comments.

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    WOD 1/25/15

    January 25, 2015 SWOD High Bar Back Squat 1RM Metcon Open WOD 11.1 AMRAP in 7 Minutes of: Burpee (6″ target)   Q.O.D. Did you have a favourite stuffed animal as a kid?   Post results and thoughts to comments.

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    WOD 1/24/15 Benchmark

    January 24, 2015 Open WOD 14.1 AMRAP in 10 Minutes of: 30 Double-Under 15 Power Snatch (75/55)   Q.O.D. Do you like water parks?   Post results and thoughts to comments.

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    WOD 1/23/15

    January 23, 2015 SWOD EMOM for 10 Minutes of: 2 Pause Front Squat Metcon 10 Rounds, 0:30 on, 0:30 off: 5 Muscle-Up 5 Ball Slam (20/15) 5 Box Jump-Over (24/20)   Q.O.D. Fun Fact Friday!   Post results and thoughts to comments.

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    WOD 1/22/15

    January 22, 2014 SWOD Snatch Balance + High Hang Snatch 1-1-1-1 High Hang Snatch 1-1-1-1 Metcon 3 Rounds For Time of: 6 Deadlift (135/95) 5 Hang Power Clean 4 Push Press 3 Back Squat 2 Push Press 1 Lateral Bar Burpee   Q.O.D. Do aliens exist?   Post results and thoughts to comments.

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    Crow Hill CrossFit: Forging Elite Health thru Community, Fitness, and Nutrition