08 WOD

Published in November 30th, 2008

Posted by ssimpson in News and Updates

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WOD:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Fri. 11/28/08 WOD: “Lynne”

Published in November 29th, 2008

Posted by ssimpson in News and Updates

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WOD:
5 Rounds for max reps of:
Bodyweight bench press
Pull-ups

Happy Thanksgiving!!!

Published in November 27th, 2008

Posted by ssimpson in News and Updates

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For those of you just itching to get in a workout today after you stuff your face, here is a no equipment required workout.
Enjoy! We’ll see you tomorrow.
WOD:
21-15-9
Jumping Squats
Handstand Push-ups

Wed. 11/26/08 WOD

Published in November 27th, 2008

Posted by ssimpson in News and Updates

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WOD for time:
45 Double-unders
45 Squat Cleans 135/95lb.
45 Ring Dips
45 Double-unders

Tues. 11/25/08 WOD

Published in November 26th, 2008

Posted by ssimpson in News and Updates

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WOD 3 rounds for time:
800m Run
21 KB Swings 55/35lbs.
21 Thrusters 95/65lbs.
21 Pull-ups

Mon. 11/24/08 WOD

Published in November 25th, 2008

Posted by ssimpson in News and Updates

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WOD: “Fight Gone Bad”
3 Rounds, 1 Minute at each exercise. Record # reps
Wall Ball 20/14 lbs.
SDLHP 75/55 lbs.
20″ Box Jump
Push Press 75/55lbs.
Row (calories)
Rest 1 min. between rounds

Sun. WOD 11/23/08

Published in November 23rd, 2008

Posted by ssimpson in News and Updates

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WOD:
Snatch 1-1-1-1-1-1-1

Sat. 11/22/08 WOD

Published in November 23rd, 2008

Posted by ssimpson in News and Updates

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WOD:
Run a 5K
Great effort you guys - there were some really nice times here.

Friday 11/21/08 WOD

Published in November 23rd, 2008

Posted by ssimpson in News and Updates

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WOD:
5 Rounds for time:
Bear Crawl on track up and back
Overhead KB carry up and back - 45lbs
12 Deadlifts - 135lbs
This was a deceiving one - I am much sorer than I thought I would be. How about you?

November CrossFit Challenge “Castaway”

Published in November 21st, 2008

Posted by ssimpson in News and Updates

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Congratulations to all 22 CrossFitters who met the challenge head on. As a team we pulled through and everyone completed the toughest challenge to date. Team 7, Damian, Kris, and Mike W., sailed through the challenge in 26:37. Nice job guys! No worries, we’ll go easier on you next month (December 21,2008 at 8:30am). If [...]