Monthly Archives: July 2011

Monday, August 1, 2011

Strength: squat clean 3 x 3 (tap & go) MetCon: “The Mondays” AMRAP in 15:00 2 hspu 4 dead hang pull ups 8 jumping lunges After party: 2:00 max effort sit ups

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Sunday, July 31, 2011

OPEN GYM & ADVANCED CLASS TIME = 9:00AM – 10:30AM TODAY ONLY   Advanced wod The 5 little bears 400m run 4 x 5 bear complex 300m run 3 x 5 bear complex 200m run 2 x 5 bear complex … Continue reading

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Saturday, July 30, 2011

“Stroke of Genius” 3 person teams: AMRAP in 25:00 1 person does 1 round Cindy 1 person does burpees 1 person does sit ups Timer = Cindy rounds Score = team total burpees

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THIS SUNDAY ONLY

OPEN GYM AND ADVANCED CLASS WILL BE 9:00AM – 10:30AM

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Friday, July 29, 2011

Stamina: max unbroken wall shots (20#/14#) MetCon: “WallManda” 9-7-5 wall climbs squat snatch (95#/65#) After party: 20 Towery sit ups Advanced WOD: AMRAP in 30:00 2 ground to overhead (135#/95#) 4 front squat 6 c2b pull ups 8 6′ broad … Continue reading

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Thursday, July 28, 2011

Skill: 3:00 jump rope MetCon: “Radio Active” 100 du 50 box jumps (24″/20″) 40 slam balls 30 push ups 200m OH plate carry (45#/35#) 10 OHS (95#/65#) After party = 20 sledge swings per side

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Wednesday, July 27, 2011

Speed/stamina: 1,000m row for time MetCon: “WODzilla” (courtesy of P3 CrossFit) 3 RFT: 25 burpees 10 power cleans (155#/105#) After party: 3 wall climbs

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Tuesday, July 26, 2011

Warm-up WOD: 5:00 amrap 100 su 10 push ups 15 sit ups MetCon: “Fran” – compare to 6/14 21-15-9 thrusters (95#/65#) pull ups After party – 3 x 10 toes thru rings

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Monday, July 25, 2011

KETTLEBELL CLASSES BEGIN TONIGHT AT 7:00PM! Strength: strict press (15:00 to find 1rm) 3-3-3-1-1 MetCon: “Duster” 4 RFT: 25 KB sdhp (70#/53#) 12 KB figure 8’s 200m run After party: 50 butterfly sit ups, 10 ghd sit ups

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Saturday, July 23, 2011

Fight Gone Bad – team style 5 to 6 person teams – all team members work together at stations :30 between movements; 1:00 between rounds 3 rounds: Wall shots Sdhp Box jumps Push press Row Each team begins on a … Continue reading

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