Monthly Archives: May 2011

Wednesday, June 1, 2011

Strength: OH squats 3 x 3 (compare to 1/20) MetCon: 2007 CrossFit Games Hopper – modified 1,000m row buy in 5 rounds: 15 pull ups 7 push jerks (135#/95#) After party: 3 rounds – 10 t2b, 10 back ext.

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Tuesday, May 31, 2011

!!!TODAY IS NATIONAL RUNNING DAY!!! Speed/stamina: 800m run for time (compare to 4/29) or 1 mile run for time (compare to 1/19) – you choose Tuesday Girl #3: “Karen” 150 wall shots (20#/14#) After party: 30 behind head plate sit … Continue reading

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Monday, May 30, 2011 – MEMORIAL DAY – 9:30am ONLY

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military’s highest decoration, the Medal of Honor, for his actions in 2005 during the War in Afghanistan. He was … Continue reading

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Saturday, May 28, 2011

“Two Minute Penalty” 2 person teams 2:00 on; 2:00 “off”. Score only “on” reps. In order for “on” reps to count, partner must be engaged in “off” activity KB swings – jump rope Box jumps – plank Wall shots – … Continue reading

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Friday, May 27, 2011

PLEASE COME TO THE BOX WELL HYDRATED!!!! “Slamming Sticks” 10 box jumps – 10 burpees – 30 jumping lunges – 50m run 20 box jumps – 10 burpees – 20 jumping lunges – 100m run 30 box jumps – 10 … Continue reading

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Pre Challenge WOD Results from 05/16

lateral squats, (weight) – OH press, back squat, push ups Aaron M. – 31, 85# – 10, 18, 16 Alex – 35, 115# – 18, 15, 40 Allison P. – 26, 55# – 4, 22, 16k Andres – 50, 115# … Continue reading

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Thursday, May 26, 2011

Strength: front squat 5 x 3 (compare to 4/28) MetCon: “Beam Me Up” 4 RFT: 200m run 3 Scotty Bobs (push-up, row; push-up, row) (25#/15#) 10 box jumps (24″/20″) After party: challenge goals; 3 x 10 t2b

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8:30am Class Begins on Monday June 6th.

There will be someone watching the kids (for both 8:30am and 9:30am) and the kids’ area will be gated in by then.

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Wednesday, May 26, 2011

Speed/stamina: 1,000m row for time (compare to 3/16/11) MetCon: “Throw Down” AMRAP in 12:00 score = total reps 1-2-3-4……. thrusters (95#/65#) burpees After party: challenge goals; 25 Towery sit ups

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Tuesday, May 25, 2011

Tuesday Girl #2: “Annie” 50-40-30-20-10 double unders sit ups Rest 50 bw dl for time -or- 50 kb swings or time (53#/35#) After party: work on goals; 25 Russian twists

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