Monthly Archives: June 2012

Heat Times for the Comp at Elevations today!

We hope to see everyone down at CrossFit Elevation today cheering on our first time competitors! Amber C, Mary, Audrey and Heather will all be doing their first comp today! Heather and Amber are in the Women’s beginner and Mary … Continue reading

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Saturday 120630

Strength/Skill: WOD: With a Partner Perform AMRAP in 12 Minutes: 6 Burpees 9 Wall Balls 12 KB Sumo Deadlift High Pulls Additional: Weekly Challenges Mobility

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Friday 120629 – CrossFit Kids

Strength/Skill: Warm up: 3 Rounds Inch worm Lunge Jumping Jacks Skill work: KB/DB Swing WOD:  Partner AMRAP While one partner holds a handstand/headstand the other partner completes as many of the following movements as possible in rounds. Both partners perform … Continue reading

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Friday 120629

Just wanted to say a HUGE Happy Birthday to the best coach in the world and the most amazing partner and boyfriend! Let’s enjoy the WOD in his honor!!! Brandon’s Birthday WOD: Buy in:  Run 800 Meters then:2 Rounds for … Continue reading

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Thursday 120628

Strength/Skill: Handstand/Handstand Walk Practice WOD: 5 Rds For Time: 15 Knee to Elbow 15 Hip Ext. 15m Handstand Walk 15 Box Jumps Additional: Weekly Challenges Mobility

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Thursday 120628 – CrossFit Kids

Strength/Skill: Warm up: 3 Rounds Inch worm Partner Over Under Skill work: Handstand/Headstand practice KB/DB Swing WOD:  Partner AMRAP While one partner holds a handstand/headstand the other partner completes as many of the following movements as possible in rounds. Both … Continue reading

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Wednesday 120627

Strength/Skill: Stone Practice Brittany’s B-Day WOD: In Teams of 3 Perform 3 Rds AMRAP in 4 Minutes Stone to Shoulder 115/75 Backward Sled Drag High Bar Back Squat 185/125 Rest 1 Minute repeat for total of 3 rds Additional: Weekly … Continue reading

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Tuesday 120626

Strength/Skill: 10-15 Minute Pull Up Practice WOD:  EMOM For 10 Minutes: 10/6 Supinated Grip Strict Pull Ups During Rest Perform AMRAP of Double Unders *Score Equals total number of Double Unders Performed Additional: Weekly Challenges Mobility

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Tuesday 120626 – CrossFit Kids

Strength/Skill: Warm up: 3 Rounds 20 sec Jump rope 20 sec T push ups 20 sec Sit ups Skill work: Pull up practice WOD:  AMRAP in a given amount of time of 7 Front Squats 5 Pull ups 3 Forward … Continue reading

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Monday 120625

Strength/Skill: Hang Squat Snatch 5×3 (3 Reps every 90 seconds) Snatch Balance 3×3 (top ea. minute) WOD:  21-15-9 For Time: Overhead Squat Toes To Bar Additional: Weekly Challenges Mobility

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