Month: November 2007

11/28/07 WOD

Row 500m as fast as possible 21-15-9 Pullups Thrusters Complete 3 rounds: 20 pushups 20 KB swings 20 situps

11/26/07 WOD – Day 1

Skill Work – Windmills Score as many points for you Team in 20 minutes5 – Row 500m4- 20 Burpees4- 20 Box Jumps3 – 20 Wall Balls 8lb or 14lb3 – 20 Ring Rows3 – 20 Ball Slams2 – 20 Situps2 – 20 Swings 25lb or 44lb 6:00 – Chris – 44 + Kim F – …
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11/25/07 WOD

Team Rowing – First Team to 4500m – each member must row 500m AMRAP – 10 min20 KB Hand to Hand Swings16 Lateral Lunges12 Pushups on KB8 Sots Press4 Snatches Planks 30 sec each

11/14/07 WOD

4 Rounds10 ring rows10 back extensions on ball4 Rounds8 KB chest press (each side)10 situpsFor time:500m row-40 squats-20 pushups400m row-30 squats-15 pushups300m row-20 squats-10 pushups200m row-10 squats-5 pushupsResults: Kristie 11:20, Greg 11:21, Kerry 11:24, Mike 11:27, Kevin 11:56, Nick 12:14Akshita 12:15, Veronica 12:34, Steve 12:46, Bob 12:47, Kim W 13:08Kim F 13:08, Michelle 13:35, Kelly …
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11/12/07 WOD

Group 1 – CrossFit TotalKim W – Front Squat 95, OH press 55, Deadlift 115Jeff – Front Squat 165, OH Press 125, Deadlift 250 Chris – Front Squat 225, OH Press 145, Deadlift 325Andy Mac – Front Squat 225, OH Press 140, Deadlift 325 Phil – ? Group 23 rounds of 5 pistols and 10 …
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