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tabata 2 times chest to bar pull ups, chest to floor push up, sit ups, squats
(Preview)
Loved this one! I always like working with a partner who can give constructive criticism.
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Jess Hayden
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3
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1727
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21-15-9 of 225# Back Squats and HSPU's
(Preview)
I think i was actually getting sore during this workout as opposed to the next day. Nice Freakin wod!
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Tello
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1
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1089
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People's
(Preview)
This forum has gotten dead. Anyone out there? Let's get back into it. Post your comments about the WOD or anything you want to see in there in the future. There's a group headed down to the CrossFit Games Northeast Qualifiers in Albany in two months, so if you see some people working out like animals.......
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e
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7
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1066
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MR TOAD AND TOAD JR
(Preview)
just wanted to thank Toad and Toad j.r. for the awesome new pull up bars. They are awesome!!!! Now we can all be on them at once. Thanks for bucking up Joe for that, its going to be a lot better this winter with the extra room.
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gonzo
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3
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1185
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Rowing Relay
(Preview)
Great job today on the rowing! Congratualtions to Josh, Olga and Garth who took the honors at 7 am and to Tom, Robbie and newbie Steve who won at 9 am. I will post the pictures I took of the 9 am race on my Facebook page. We placed the pukie bucket real close, as you'll see, but didn't end up using it. It serious...
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older not wiser
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2
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1220
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row pull up over head squat
(Preview)
Tough work out today. I forgot how hard and heavy dumbell swings felt. Wow they really wind me. Awesome WOD. Good job Joe.
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gonzo
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0
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988
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Dirty 30
(Preview)
Kick ass workout today Joe.
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Carla
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1
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959
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super tabata
(Preview)
What a awesome workout today. I have never seen so many people packed in to the gym before. Its really nice to see all the new faces. Nice job to Andy from L.A. he crushed the workout today. My partner was the mayor he killed it also.
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gonzo
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1
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992
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Sir, your backside.
(Preview)
Yes - that's right. I just got my @$$ handed to me by today's WOD. Maybe I should follow my own advice and check my ego at the door.
Whenever you're getting a little ****y, there's nothing like reps of oly lifts performed under a time constraint to bring you back down to earth. I got SMOKED!
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713
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1
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991
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MURPH
(Preview)
OK, so we are doing Murph tomorrow? I am a bit intimidated by this. The runs are no problem but the 100/200/300 is going to be something! Sean picked a good weekend to travel. See you in the morning!
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rgrdds
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1
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988
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Score "won" for Toad!
(Preview)
Toad won this morning! The WOD was "Karen" (150 Wall Balls for time). Granted, he used the 14 and his squats still leave a little to be desired... but a win is a win, man! Nice work!
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713
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0
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990
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Rope Climbing
(Preview)
Either I've lost all the feeling in my arms or they fell off...or could be the WOD was a tough one.
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Carla
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1
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1076
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Tabata Tim
(Preview)
Morning crew did "Tabata This!" aka "Tabata Tim" for Condello's last day in the Roc. Great work and effort by all. I'm sure we'll see Tim over holidays but wishing him the best on his final year of school. Keep in touch man!
p.s- you're not allowed to pick WOD's anymore...I can h...
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el Mayor
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3
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1137
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congrats to Brett and Kim
(Preview)
just wanted to congradulate Brett and Kim. For anyone that doesn't know Brett he is a morning crew original and a all around great guy! Good luck you two from everyone in the morning. Hurry up and get back to 5:10 we miss you pal!
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gonzo
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0
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930
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5 rounds of pain
(Preview)
that was a good one today Celso. thanks.
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Sean L
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1
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961
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Pull-Ups Double unders
(Preview)
I am still hurting 4-hours later. That was a killer my for arms are still throbing . I liked the way that Joe watched every pull up for propper form. It really sucks having to re-do them but I know it gives us a much better workout. I have not been sore like this since I first started cross fit. ...
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gonzo
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3
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849
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Dirty 30
(Preview)
ok so todays workout was a great way to start the weekend off and punish thos skipping tomorrow never knew the stairs in my own house could be considered a workout
-Tim
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condel
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1
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830
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July 22
(Preview)
Just wanted to say nice job to Toad! I know it was tough but you finished.
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gonzo
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3
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855
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Damn Ange
(Preview)
Wow, I cant believe that I am still sore from Saturdays workout. I am not sure about all of you, but those push-ups where the worst. Also wanted to mention that the gym looks awesome. Love the new white board Joe, great job with that. Super exciting to see your name on it!
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gonzo
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1
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980
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Army Soldiers getting a taste of some Crossfit
(Preview)
Hello all Rochester crossfitters. I have to admit, I miss the morning crew and the workouts. I did a crossfit workout for my squad this morning. The workout consisted of 3 rounds of: run 400 meters 10 pullups (hanging then jumping if they reach muscle exhaustion) 20 pushups 30 squats 40 sit ups The t...
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Sean L
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3
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1072
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Looks Can Be Deceiving
(Preview)
Back at it after a nice weekend in Vegas. Monday and Tuesday's WOD's looked like cake, but totally smoked me. Anyone else feel the same?
Monday
20 min/as many rounds
5 Hand Stand Pushups
10 Knees to Elbow (or in this case shoe laces to bar)
15 Four Squats
Tuesday
4 rounds
10 115lb Push Pres...
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el Mayor
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1
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914
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Tabata This!
(Preview)
Small crew in today, but good to have Randy back. I don't know about the other two, but the warm up was a ball buster today...I need to start running more.
Warmup:
800m Run
100m Sprints (x10)
WOD: Tabata This
Pull Ups
Pushups
Situps
Squats
I was just thinking that we need to do a Tabata...
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el Mayor
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11
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1106
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Amdy's Gauntlet
(Preview)
Just wanted to thank Andy, great idea. Falling asleep at my desk as we speek. Weird everything that was in that workout are things that the Mayor is really good at. Monday's Wod will be my pick! It as follows: 500 meter row 500 double unders 50 overhead squats with 95-lbs Take that mayor.
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gonzo
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6
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959
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Dead Lifts Snatches and Thrusters
(Preview)
Today's workout was another tough one. I cant believe that I couldnt even make it through the first round in under a minute. Good job to Jeff and Carla they killed it today. I thought that it was going to be easy, boy was I wrong. Have a good 4th of July everyone.
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gonzo
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0
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916
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30 Pullup / 30 Swings / 30 Double Unders
(Preview)
I liked this one today, very short and to the point. I don't know if it was just me, but I was shot after Monday and Tuesday. Anyone else have their shoulder blades sore from trying to pinch them on deads?
Oh, and kettle bell swings were F'n deceiving today.
Josh...you going down on the next double und...
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el Mayor
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2
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1015
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THRUSTER AND 400 METER RUN
(Preview)
Well I have been doing cross fit for about a year almost, and I have never been more winded from a workout. I dont know about you guys but that workout was brutal. Randy must have known what was coming because he took the week off to go on vacation. Randy good idea, This week has already been brutal.
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gonzo
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2
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1038
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Form before function
(Preview)
Today at the gym the morning crew did deadlifts, are form was horrible and Joe let us know. As bad as it does suck when Joe yells at us, its nice to know that he really cares about are form and safety. I know that for me, sometimes ego gets in the way of my lifting. I need to remind myself of the fact that with...
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gonzo
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3
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898
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Monday's "Eva"
(Preview)
OK Morning Crew- where the hell are all of you? This heat got you sleeping in? We did "Eva" this morning: 5 rounds of: 800 meter run, 30 55# swings, 30 pullups. At least we beat the heat, but the running was a killer. And Celso was running in front of us, BACKWARDS to motivate us. Glad I had Kaza as...
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rgrdds
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0
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729
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ahh... a little soft
(Preview)
I'm thinking I went a little easy one everyone today. I'm sure it was plenty for those that's hadn't been around in a while... but some coulda used more. The WOD planned was tough to modify for the size and diversity of the group we had. Next time this be more "royal rumble" style so it can...
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713
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0
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718
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