Monthly Archives: March 2011

Friday 110401

5:15 am class is cancelled for today. WOD: CrossFit Open WOD #2 AMRAP in 15 Minutes 9 Deadlift 155#/105# 12 Hand Release Push Ups 15 Box Jumps 24″/20″ Description Deadlift This is a traditional deadlift with the hands outside the … Continue reading

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Muscle up Day!

Sorry it is a day late but we want to say a big congrats to Joe, Mark and Jeff who all got their first muscle up yesterday. Joe seemed to be happy but we need to harass him and let … Continue reading

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Thursday 110331

WOD: 15-12-9-6-3 KB Sumo Deadlift high Pull 70#/55# DB Hang Clean 40#/30# Games Athletes 5 Rds For Time: 9 Deadlift 155#/100# 12 Hand Release Push Ups 15 Box Jumps 24″/20″ After Party Death by 10 Yrds

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Wednesday 110330

WOD: Part A: 10-12 Minute Muscle Up Transition Practice Part B: Handstand Push Ups 3-4 x 10 (Increase Depth if you can) Rest 2 Minutes Between KB Swings 3 x 20 Unbroken Rest 90 Seconds Hand Release Push Ups 3-4 x 15 Rest … Continue reading

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Tuesday 110329

Strength: Deadlift (Phase I/Week 4 Deload week off 90%) 5 @ 40% 5 @ 50% 5 @ 60% Band hamstring Curls 3 x 20 Partner Medball Sit Up Toss 3 x 15 WOD: Jason F’s going away WOD 4 Rds … Continue reading

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Monday 110328

Strength: Back Squat (Phase I/Week 3 working off 90%) 5 @ 75% 3 @ 85% AMRAP @ 95% Clean 1 x 3 @ 75% 3 x 3 @ 80% WOD: 5 Rds For Time: 15 Medball Cleans 20#/14# 15 Wall Balls … Continue reading

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Submit Your Scores!!!

If you participated in the CrossFit Open WOD on Friday, make sure you submit your score.  If you don’t submit your score, you will not receive credit for your performance.

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Saturday 110326

Remember there is only an 8:30 Class today. WOD: In a team of 3 Complete 8 Rds for time: 4 Hang Power Clean 135#/95# 8 ea Overhead Bulgarian Squats 45#/25# 12 DB Bent Over Row 16 Chest to deck Push Ups w/DB … Continue reading

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Saturday Updates

Schedule Change for tomorrow only, there will be one class at 8:30 and no class at 9:30 and no skills session either. We have to be at Brandon’s grandmas funeral so we will need to leave the gym ASAP after … Continue reading

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Friday 110325

WOD: AMRAP in 10 Mintutes 6 Burpee Pull Ups 8 DB Step Ups 12 DB Push Press Games Athletes: Round 2 CrossFit Open WOD 1:  AMRAP in 10 Minutes: 30 Double Unders 15 Power Snatch

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