Sunday, February 14, 2010 Are you Zoning?
It’s not easy to start eating in the Zone but if you make small changes on a consistant basis, your partner will not have to do burpees.
Posted on 02/14 at 06:40 AM
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Saturday, February 13, 2010 Team WOD
AMRAP 15 min.
500m Row
10 Over head Squat 95#m 65#w
10 Burpees ( yup )
POst time to comments.
Posted on 02/13 at 05:29 AM
Friday, February 12, 2010 Freaky Friday
Some Girl
15-9-6
155#m 115#w
Thruster
DeadLift
Post time to comments.
Posted on 02/12 at 05:24 AM
Thursday, February 11, 2010 1 RM
Don’t forget, we are offering a FREE CrossFit class to anyone who interested in advancing there fitness. This Sat. from 9-10 am. It’s Free see what it’s all about.
Squat Clean 1-1-1-1 Advanced 5-5-5 beginner
Buy out:
3 rounds for time
500m row
25 pull-ups
25 Burpees
Post time to comments.
Posted on 02/11 at 05:22 AM
Wednesday, February 10, 2010 Going West
Speed squats 8 x 2 coach will presribe weight
or
Band Squats 6 x 2 coach will prescribe weight
RDL 4 x 4 using a weight you can only do 4 x’s
metcon:
1,000m row for time
Post choice and load to comments.
Posted on 02/10 at 05:14 AM
Tuesday, February 09, 2010 Good old team WOD
Done as a team. Only one person works at a time.
150 Snatch m#75 w#55 (you may use two bars)
75 Ab Matt sit-ups
Post time and team to comments.
Posted on 02/09 at 05:03 AM
Monday, February 08, 2010 Going full bore
From the main site!
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps
Post time to comments.
Posted on 02/08 at 05:01 AM
Sunday, February 07, 2010 Are you Zoning?
It’s not easy to start eating in the Zone but if you make small changes on a consistant basis, your partner will not have to do burpees.
Posted on 02/07 at 06:40 PM
Saturday, February 06, 2010 Getting back into the Swing
3 rounds for time
200m row
15 squat cleans m135# 95#w
15 Push Press m135# 95#w
Post time to comments.
Posted on 02/06 at 05:40 AM
Friday, February 05, 2010 Caring Karen
Karen if she cared
75 Wall ball shots
Posted on 02/05 at 05:00 AM
Thursday, February 04, 2010 Gettin Some
Back Squat Advanced 5x5 Begginer 3x15
Press Advanced 5x5 Begginer 3x15
Glute ham raise 3 x 25
Metcon:
3 x 500m row for time with 1 min. rest between sets
Posted on 02/04 at 05:35 AM
Wednesday, February 03, 2010 Staying Small
Short Helen
3 Rounds for time
200m run
12 1.5 pood KB swings
6 Pull-ups
Posted on 02/03 at 05:00 AM
Tuesday, February 02, 2010 Little Girl
Diane (Small version)
21-15-9
Deadlift 135#m 85w
Handstand push ups
Posted on 02/02 at 05:25 AM
Monday, February 01, 2010 Active Recovery
This week will have a main focus of Active Recovery. That means you will still perform WODs , but they will be scaled for all. This will allow your body to recover and you to still maintain your current level of conditioning.
Little Angie
For time
50 Pull-ups
50 Push-ups
50 Squats
50 Sit-ups
Posted on 02/01 at 05:21 AM
Saturday, January 30, 2010 Good Morning Liz
Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps
Posted on 01/30 at 05:19 AM
Entry Calendar
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| 7 | 8 | 9 | 10 | 11 | 12 | 13 |
| 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| 21 | 22 | 23 | 24 | 25 | 26 | 27 |
| 28 | 29 | 30 | 31 | |||
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