CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

REST DAY


SUN, 29NOV09




The WOD - SAT, 28NOV09



3 rounds for time:

  • Double Unders, 20 reps
  • Front Squats, 185/135#, 15 reps
  • Muscle ups, 10 reps

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  • The WOD - THUR, 12NOV09


    Alternating Double Tabata:

  • Deadlift, 155/115#
  • AbMat Sit up

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  • The WOD - WED, 11NOV09


    3 rounds for time of:

  • KB Swing, 1.5/1 pood, 11 reps
  • KB Cleans, 1.5/1 pood, 11 reps
  • KB Thrusters, 1.5/1 pood, 11 reps

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  • The WOD - TUES, 10NOV09


    NASTY GIRLS
    3 rounds for time of:

  • Squats, 50 reps
  • Muscle ups, 7 reps
  • Hang power cleans, 135/95#, 10 reps

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    Nasty Girls...[wmv]

  • Post IDA WOD



    In spite of the Weather Channel's 'fear mongering' about Ida, the gym is OPEN today. Please feel free to come in during regular class times today, and get some!



    The WOD - MON, 09NOV09


    4 rounds for time:

  • Burpees, 15 reps
  • Row, 250M
  • KBS, 1.5/1 pood, 15 reps

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    Thoughts on leadership from the man who led the soldiers of 1/7 Cav in the Ia Drang Valley in NOV 1965.


  • REST DAY


    SAT, 07NOV09 & SUN, 08NOV09




    The WOD - FRI, 6NOV09

    AMRAP for 20 min of:

  • 1 Clean & 5 Front Squats, 95/75#
  • GHD Back Extensions, 10 reps
  • Row, 15 cal

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    Skills & Drills Muscle Snatch - 5 X 5





  • The WOD - THUR, 05NOV09


    21 - 15 - 9 rep rounds for time of:

  • Sumo Deadlift High Pull, 95/75#
  • Ring Dips

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    Skills & Drills L Sits - 5 X 10 Sec




  • The WOD - WED, 04NOV09


    4 rounds for time of:

  • Sandbag cleans, 36/26#, 15 reps
  • KBS, 1.5/1 pood, 12 reps
  • HSPU, 10reps

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    Skills & Drills Hand Stands - 3 X 10 Sec



  • The WOD - TUES, 03NOV09


    Deadlifts:

    3-2-2-1-1-1-1

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    Skills & Drills Turkish Get Up X 2 per hand



    Get ups with pumpkins...Why wouldn't ya'?


    The WOD - MON, 02NOV09



    10-9-8-7-6-5-4-3-2-1 rep rounds for time:

  • Pull up
  • Back Squat, 50% BW
  • Sprint, 100M with a PUMPKIN

    Post time to comments



    What else would you do with a pumpkin after Halloween?




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