Tuesday 11.29.11
Warm Up: 1 Round CF Warm Up, 400m Run, Station Set Up and WOD Skill overview WOD: Three rounds, 15-12-and 9 reps, for time of: 135/95 pound barbell Thrusters 45/25 pound weighted Pull-ups For weighted...
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Wednesday 11.30.11
Warm Up: 1 Round CF Warm Up, 400m Run, Station Set Up and WOD Skill overview WOD: "Santora" Three rounds for reps of:155 pound Squat cleans, 1 minute 20' Shuttle sprints (20' forward + 20' backwards =...
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Friday 12.09.11
Warm Up: 400m Run, 1 Round CF Warm Up, Station Set Up and WOD Skill overview WOD: Complete as many rounds as possible in 20 minutes of:10 Sumo Deadlift High Pull 95#/65#25 Push-ups Post rounds...
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Saturday 12.10.11
Gymnastic Basics Class @ 10:30 am! Free to all members. Come learn crucial elements of gymnastics with Coach Dave. Getting a handle on this stuff will make you a better CrossFitter! Until then... In...
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Thursday 12.15.11
Warm Up: 400m Run, 1 Round CF Warm Up, Station Set Up and WOD Skill overview WOD: Complete as many rounds as you can in 20 minutes of: Run 400 meters Deadlift 155 pounds, 21 reps Josh Everett 8 rounds...
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Friday 12.16.11
Warm Up: 400m Run, 1 Round CF Warm Up, Station Set Up and WOD Skill overview WOD: Partner up and complete: Resting 60 seconds between sets: Bench press 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments....
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Tuesday 12.20.11
Deadlift 5-5-5-5-5 reps Post loads to comments. Enlarge image Andrew Kornelsen, Madison, Wisconsin.
View ArticleWednesday 12.21.11
WOD: Wall Balls 20#/15# for 1 minuteRest 1 minuteHands Up Push Ups for 1 minuteRest 1 minuteBall Slams for 1 minute 20#/15#Rest 1 minuteBurpee Box Jumps for 1 minute 24”/19”Rest 1 minute Post total...
View ArticleThursday 12.22.11
WOD: Five rounds for time of:20 Pull-ups30 Kettlebell swings, 1.5 pood40 Double-unders Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42. Post time to comments Please...
View ArticleFriday 12.23.11
WOD: 30 Back Squats @ Body Weight 400m Run 30 Burpees For time. Post times to comments. We will not have classes after the 12:30 session and will be closed until Tuesday morning at 6:00am.
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Wednesday 12.28.11
For time:Run 1000 meters100 Push-ups135 pound Snatch, 10 reps Josh Everett 6:30, Kristan Clever 11:07 (95lbs). Post time to comments. Enlarge image
View ArticleThursday 12.29.11
WOD: 10 Muscle Ups 100 Push Press 75#/45# Row 1000m For time. Post times to comments.
View ArticleMonday 01.02.11
Warm up: (Done as a group) 3 Rounds200m Run10x Burpees15x Sit upsInstep to Pigeon 5x Shoulder Pass Through WOD: Complete as many rounds as possible in 12 minutes of:18 Box jumps, 24"/19” box15...
View ArticleTuesday 01.03.12
Warm up: (Done as a group) 3 Rounds 200m Run10x Burpees15x Sit upsInstep to Pigeon 5x Shoulder Pass Through WOD: 10 Rounds with Vest60 seconds 15m pro shuttle max reps60 seconds rest Purpose...
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Thursday 01.05.11
Warm up: (Done as a group) 3 Rounds 200m Run 10x Burpees 15x Sit ups Instep to Pigeon 5x Shoulder Pass Through "Ricky" Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 70/55 pound KB...
View ArticleFriday 01.06.12
Warm up: (Done as a group) 3 Rounds 200m Run 10x Burpees 15x Sit ups Instep to Pigeon 5x Shoulder Pass Through WOD: 21-15-9 Weighted Step Ups 24"/19", 45#/25# Renegade Rows 35#/20#
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Saturday 01.07.12
"Hidalgo" For time:Run 2 milesRest 2 minutes135 pound Squat clean, 20 reps20 Box jump, 24" box20 Walking lunge steps with 45lb plate held overhead20 Box jump, 24" box135 pound Squat clean, 20...
View ArticleMonday 01.10.12
Warm Up: 200m Jog 10 Burpees 15 Sit Ups Instep to Pigeon Stretch Shoulder Pass Through WOD: “Fran” 21-15-9 Thrusters @ 95#/65# Pull Ups
View ArticleThursday 01.12.12
Warm up: (Done as a group) 3 Rounds 200m Run 10x Burpees 15x Sit ups Instep to Pigeon 5x Shoulder Pass Through Complete 7 rounds for time: 7 Deadlifts – 315/185 lbs 5 Lateral Burpees 200' Shuttle Run...
View ArticleFriday 01.13.12
"Kelly" 5 Rounds for time of: Run 400m 30 Box Jumps 24/"/19" 30 Wall Balls 20#/15#
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