Monthly Archives: August 2010

Tuesday, August 31, 2010

“Flipped Over Fran” 21-15-9 Sumo deadlift high pulls (75#/55#) Handstand Push Ups After: 500m row 400m run Then: AMRAP in 3 minutes 5 wall shots 5 box jumps

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Monday, August 30, 2010

Strength: deadlift 3-3-3-1 Met Con: “Alma Special” adapted from Crossfit.com mainsite wod 100ft. walking lunges 15 pull ups/15 sit ups 100ft. walking lunges 12 pull ups/12 sit ups 100ft. walking lunges 9 pull ups/9 sit ups 100 ft. walking lunges … Continue reading

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Closed Sunday and Monday

We will be closed Sunday, Sept. 5th and Monday, Sept. 6th in observance of Labor Day.

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AWESOME Job today y’all!

You guys did a great job on this BRUTAL wod today and helped 1525 raise over $500. I am so happy to have you all as part of my life! Results: Nikki – Rx – 16:03 Leah – Rx – … Continue reading

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Fundraising WOD – August 28, 2010

WOD:  “BUGABOO” 200 Thrusters (75#/45#) You can do individual, teams of 2 or teams of 3 IF YOU ARE ABLE TO DONATE, PLEASE BRING ANY AMOUNT TO THE BOX FOR THIS WOD. I WILL TAKE A COLLECTION AND MAKE A … Continue reading

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Friday, August 27, 2010

Skill: Kipping practice; Double under practice Met Con: “The Baseline” 500m row 40 squats 30 sit ups 20 push ups 10 pull ups 5:45 Lifting Class with Adam – Clean Technique

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Thursday, August 26, 2010

Skill: Ring pull ups (scaled = negatives) 3 x 5 Met Con: “Bear Problem” 5 rounds: 1 round bear complex (7 reps) 200m run 7 ring push ups

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Wednesday, August 25, 2010

Strength: Back Squat 5-5-3-3-3 Met Con: “Confused Karen” 150 Slam balls

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Tuesday, August 24, 2010

Strength: Shoulder (strict) press 1-1-1 Push press 3-3-3 Push jerk 5-5-5 Met con: “Unfair Advantage” 5 Rounds: 10 uneven step ups (switch hands at 5) 100m uneven farmer’s carry (switch hands at 50m) 10 off-set push ups/off-set ring rows (switch … Continue reading

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Monday, August 23, 2010

1 mile timed run Met Con: “Name That Tune” 5 rounds: 20 kb swings (53#/35#) 5 hspu

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