Month: December 2013

WEDNESDAY 1.1.14 WOD

PART 1: With a partner. One Person working at a time- 15 Min AMRAP 40 OH Walking Lunges 45/25 30 Wall Balls 20/14 20 TTB or scale to KTE, can also reduce the reps in half PART 2: 15 Min AMRAP (Not Scored):  Done solo 5 Overhead Squats (off the rack) build to a weight …
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TUESDAY 12.31.13 WOD

“What to Expect From the 2014 Open” – CFG Analytics REMINDER – NO 7PM CLASS TODAY PART 1: 10-12 Min to build to heavy for the day: 1 Power Clean + 1 Push Jerk PART 2: 20 Min EMOM – 65-75% of the “heavy” they found in P1. On minute #1: P1 will do – …
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MONDAY 12.30.13 WOD

“Progress… Twice as Hard for Half as Much” – Matt Foreman, Catalyst Athletics SCHEDULE FOR WEEK 31st TUESDAY NEW YEARS EVE All Classes are ON – Only the 7:00 pm class is canceled 1st WEDNESDAY NEW YEARS DAY 10:00 am & 11:00 am Class ONLY CrossFit WOD 5 ROUNDS: 60 seconds of Rowing for Cals 30 …
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SATURDAY 12.28.13 WOD

PART 1: 12 MIN AMRAP 30 Wall Balls (20/14) 100 DUs 30 Burpees This is a partner WOD version. Only 1 person may work at once, break up the work however they see fit. PART 2: 3 Rounds NFT: 10 Strict Toes to Bar or Knee Ups 15 Hollow Rocks or 30 sec Holds 15 …
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FRIDAY 12.27.13 WOD “DIANE”

Normal Class Schedule Today “DIANE” 21-15-9 Deadlifts 225/155 HSPU Top 10 Male Times: Tino – 3:59 Garrett- 4:33 Nelson – 4:53 Seth – 5:10 Mike P – 5:33 JRoc – 7:23 Nick D – 7:49 Top 10 Female Times: Hoff – 3:40 Ossi – 6:03 Melissa – 7:44 Tina – 12:01 Ice Box – 12:52 …
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