Month: August 2013

SATURDAY 8.31.13 WOD “NUTTS”

HERO WOD – “NUTTS” This WOD SHOULD ideally be done with a Partner BUT any 50+ WOD athletes who want to tackle it solo can opt to do it. 1 Round for time: 10 HSPU 15 Deadlifts 245/155 25 Box Jumps 30/24 50 Pullups 100 Wall Balls 20/14 200 DUs Run 1 Lap with Bumper …
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FRIDAY 8.30.13 WOD “HEADACHE”

Congrats and Welcome August 2013 On Ramp Graduates!!! Dan Bailey v. HQ Staff – Dan does King Kong, Fran, Diane and Grace consecutively and almost beats each HQ athlete doing them fresh. CFS OPEN WOD #4 “HEADACHE” 15 Min AMRAP 4 Power Cleans 155/95 8 C2B Pullups 12 Wall Balls 20/14 Snatch PRs From Yesterday (8.29.13): Doug …
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THURSDAY 8.29.13 WOD SNATCH

“A Different Version of CrossFit: How I Made My Training Sustainable and Injury Free” – Andy Petranek  –h/t Melissa, again! PART 1: BUILD TO 1 RM SQUAT SNATCH PART 2: 3 x 1 @ 90% PART 3: 12-9-6-3 Power Snatch 95/65 or 75/45 Burpee The goal of this wod is to maintain as many unbroken …
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CLASS SCHEDULE UPDATES

Starting this weekend Sunday Sept 1st – 10:00 Olympic Weightlifting Class and 11:00 CrossFit Class Monday Labor Day there will be a 10:00 & 11:00 Class Only and the WOD is “MURPH” Since it has grown we are adding an additional 5:00 am Class on Thursdays. The new class begins on the 5th.

WEDNESDAY 8.28.13 WOD “HURT LOCKER”

MONDAY LABOR DAY SCHEDULE: 10:00 & 11:00 CLASS ONLY – WOD IS “MURPH” “Yeah, But…” – Journal Menu   -h/t Melissa SKILL PRACTICE: Bar Muscle Ups WOD: “HURT LOCKER” 12 Min AMRAP: 12 Up and Overs 24/20 7 Deadlifts 205/115 5 Bar Muscle Ups Top Male Rx’d Scores: Garrett – 6 Blake – 5+19 Alan …
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