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W.O.D.

  • WOD

    By Coach Lunney | In WOD's | on June 1, 2011

    AMRAP 15 minutes: 3 Ground to Overhead anyway  (115/75) 6 Bar Facing Burpees 9 KTE  Please Get Your June Dues In By This Friday. Thanks

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  • WOD

    By Coach Lunney | In WOD's | on May 31, 2011

    Front Squat 3-3-3-3-3then 12 minute AMRAP of:50 Double Unders20 Wall Balls (20,14)

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  • MEMORIAL DAY/ClOSED

    By Coach Lunney | In WOD's | on May 30, 2011

    Closed- Memorial Day Many died in action, and others died years after returning home. Some died gloriously, and some were slaughtered in vain. Now, together they rest in eternal peace in this beautiful place. They are all heroes – Our heroes.  Courtesy of CrossFit NWA.

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  • HERO WOD #5

    By Coach Lunney | In WOD's | on May 27, 2011

    We have had a great week at CrossFit 413 and lets finish it off the right way.“Murph”1 Mile Run100 Pull-Ups200 Push Ups300 Squats1 Mile runFor time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.In memory of Navy […]

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  • HERO WOD #4

    By Coach Lunney | In WOD's | on May 26, 2011

    This is a super heavy load for both men and women. Scaled version will be 135, 95 for men and women. 5 RFT:12 Deadlifts (155, 105)9 Hang Power Cleans (155,105)6 Push Jerks (155,105)In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle […]

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  • HERO WOD #4

    By Coach Lunney | In WOD's | on May 25, 2011

    This is a super heavy load for both men and women. Scaled version will be 135, 95 for men and women. 5 RFT:12 Deadlifts (155, 115)9 Hang Power Cleans (155,115)6 Push Jerks (155,115)

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  • HERO WOD #3

    By Coach Lunney | In WOD's | on May 25, 2011

    StrengthSnatch 2-2-2-2-2 HERO WOD“Griff”For Time:Run 800 MetersRun 400 BackwardsRun 800 MetersRun 400 BackwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

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  • HERO WOD #2

    By Coach Lunney | In WOD's | on May 24, 2011

    Great turnout for Hero WOD #1. Lets do the same for WOD 2. “Coe”10 RFT10 Thrusters (95,65)10 Ring Push Ups Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in […]

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  • HERO WOD

    By Coach Lunney | In WOD's | on May 23, 2011

    With Memorial Day right around the corner I think it’s only appropriate to honor our true American Hero’s this week. Let’s get the week started off right.  “Danny” 20 Minute AMRAP: 30 Box Jumps (24,20) 20 Push Press (115,75) 30 Pull Ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on May 21, 2011

    We will be having a 11 AM TEAM WOD . Come out and let’s have some fun. The WOD will be on the board. 🙂

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