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Posted: October 15, 2014

Thursday, October 16th

Sq. Clean & Jerk

5 sets of 3 reps

Grace 

30 clean and jerks (135/95)

Posted: October 14, 2014

Wednesday, October 15th

Kriss-Kross Make you Wanna Jump Jump

4 RDS of:

-30 double unders

-30 abmat sit ups

-400m run

Posted: October 13, 2014

Tuesday, October 14th

Sq. Snatch

5 sets of 3 reps

Hammer Time

30-20-10 of

-OHS (95/65)

-Ring Push-ups

* Rings must be close to ground, chest must go past top of ring and then to arms locked out at the top... if you cannot do this place your feet on a box and do push ups this way

 

Posted: October 12, 2014

Monday, October 13th

Rowing:

3x Max effort 500m row

 

Open Wod #1 2012

7 min of burpees

* hands must touch target 6 inches above reach each rep failure to do so will be counted as a no rep 

Posted: October 11, 2014

Sunday, October 12th

Hope YOU have a WONDERFUL day of REST

Posted: October 10, 2014

Saturday, October 11th

Team Wod

Posted: October 9, 2014

Friday, October 10th

A Body in Motion Stays in Motion

Cash in: 100ft fwd rolls

21-15-9

-Med-ball Push ups

-Box jumps (24/20)

-Pull ups

Cash out: Max effort muscle-ups

Posted: October 8, 2014

Thursday, October 9th

Sq. Clean & Jerk

5 sets of 5 reps
 

"Michael"

3 RFT

-800m run

-50 Back Extensions

-50 Sit-ups

 

Posted: October 7, 2014

Wednedsay, October 8th

Suprise Wod come on in and find out ;)

Posted: October 6, 2014

Tuesday, October 7th

 Squat Snatch

5 sets of 5 reps (if you can't catch the bar in a squat work on it)

Taste the Rainbow

16 min AMRAP

-6 Kb snatches (53/35)

-12 Burpees Wallballs

 

 

Posted: October 4, 2014

Sunday, October 5th

GO DO SOMETHING FUN!!!! NOT CROSSFIT RELATED!!!!!!!!!!!!!!!!!!

Posted: October 2, 2014

Friday, October 3rd

FRAN

21-15-9

Thrusters

Pull-ups

Posted: October 1, 2014

Thursday, October 2nd

Please stand up

21-15-9

Burpees

Double Unders

Ring Dips

 

Posted: September 30, 2014

Wednesday, October 1st

Oly Total

Clean & Jerk

5-4-3-2-1-1-1

Snatch

5-4-3-2-1-1-1

*Don't quit till you fail 3 times

Posted: September 29, 2014

Tuesday, September 30th

Everybody get your run on what

1000m row

1 mile run 

1000m row

(ring of fire after)