Month: October 2017

WEDNESDAY 11.1.2017 WOD

  PART 1 FITNESS 30 Min AMRAP 500 m Row 400 m Run (true 400) 2 Rounds of Strict “CINDY” 1 Round of “CINDY” = 5/3 Strict Pullups, 10 Pushups, 15 Air Squats Can sub 5 Straight Leg Ring Rows for Pullups SPORT 30 Min AMRAP 2 Rounds of “NATE” 400 m Run (true 400) …
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TUESDAY 10.31.2017 WOD

HAPPY HALLOWEEN! PART 1: FITNESS 3 RNFT A1. Kneeling Single Arm DB Strict Press* 7 Reps Each @ 2112 A2. Front Foot Elevated Lunge 7 Reps Each @ 2211 Hold a pair of DBs at sides A3. Strict Knees to Chest 7-10 Reps Split Squats: Front foot is on 45 lb Bumper plate Strict Press: …
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AND THE DO WORK AWARD GOES TO…ROISIN!

Every few months the Coaches choose one person who exudes the attitude and work ethic of a true CrossFitter.  We chose you because you work well with all types of people, have developed skills through hard work and practice (strict pull-ups!), kicked ass in all of the Challenges and always have a smile on your …
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MONDAY 10.30.2017 WOD

PART 1: FITNESS 5 RNFT A1. Front Squat 6 Reps @ 2111 A2. Strict Pullup 5-8 Reps @ 2111 Important to record what your sets were for the squats. Athletes that have less training experience will make greater improvements with moderate load, higher rep sets. This scheme is safer and will help you create a …
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SUNDAY 10.29.2017 WOD

WARM-UP: Bike, Jog, Jump Rope or Row 2 Minutes PART I: RUN – CARRY *Courtesy of CrossFit.com For Time: 400M run 100M farmers carry 800M Run 100 Meter Farmers Carry 400M Run 70/44, 53/35, 44/30 Kettebells OR 50/35, 35/25 Dumbbells Rest 10 Minutes PART II: CONDITIONING FITNESS: 2 – 3 Rounds For Time: Run 400m …
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