Monthly Archives: September 2011

Friday 110930

  WOD: Benchmark Friday!!! “Mr. Anderson” In Teams of 2 Perform the Following for Time: 30 Deadlift 275/185 Run 400 Meters 30 Back Squat 225/155 Run 400 Meters 30 Bench Press 185/125 Run 400 Meters 60 Wall Balls Run 400 … Continue reading

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Barbells for Boobs- Saturday Oct 29th

It’s official Barbells for Boobs will be October 29 starting at 8:30 and going until we have all rocked at “Grace” which is 30 Clean and Jerks for time. Weight is 135# for men and 95# for the women. Weight … Continue reading

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Thursday 110929

Skill: Pose Run Drills WOD: AMRAP in 10 Minute  in teams of 3 Plank Hold Run 100 meters Burpee One partner will perform as many burpees as possible while the 2nd partner runs and the 3rd partner holds the plank. Score … Continue reading

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Nutrition Challenge Update

We are 10 days into the 21 day challenge! Almost half way. I just wanted to touch base and add some advice to everyone. I have seen  a lot of journals..although not all of them, so if you have not … Continue reading

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Strength Class

This week we are going to be doing the 6:30 am Strength Class on Wednesday, Thursday, and Friday.

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Wednesday 110928

Strength/Skill: Warm Up/Practice: Hang Squat Clean (Work on technique and form) Handstand Push Up (Work on depth) WOD: For 20 Minutes: Odd Minutes – 3 Hang Squat Cleans Even Minutes – Handstand Push Ups (Elite) Perform 8-10 (Advanced) 5-7 (Beginner) … Continue reading

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Tuesday 110927

Strength/Skill: 3 Sets: Bulgarian Squat x 8-12 ea Bent Over Double DB Row x 8-12 WOD: 3 Rds For Time: 10 Ring Dips 15 ea Single Arm KB Overhead Squat (Sub 30 Goblet Squat) 20 KB Snatch ea 25 KB Toe Touches … Continue reading

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Monday 110926

Strength/Skill:  10 Minutes: Handstand Walk Practice Forrest’s WOD: 5 Rds For Time: 9 Clean & Jerk 135/95 23 Box Jump When finished perform 3 x 20 Back Ext. Additional: 3 Rds: 20 Wall Ball 40 Double Unders Those who ran … Continue reading

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Saturday 110924

Strength/Skill:   WOD: AMRAP in 9 Minutes 15 Medball Clean Run 300 Meters Rest 5 Minutes AMRAP in 9 Minutes 5 ea KB Lunge Pass Through 5 ea 5 RT Arm KB/DB Snatch 55/35 5 KB Lunge Pass Through 5 ea … Continue reading

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CrossFit All Around Results

I am working on getting all the scores input but in the mean time if you are interested in knowing your own score you can use the “Score Card” that Tyler was nice enough to make for us. If you … Continue reading

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