Sun. May 31, 2009

Published in May 31st, 2009

WOD: “Fight Gone Bad”
3 Rds, 1 minute each for max reps of:
Wall Ball 20/14
SDLHP 75/55
Box Jumps
Push Press 75/55
Row (calories)

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Sat. May 30, 2009

Published in May 30th, 2009

Posted by ssimpson in News and Updates

1 Comment

What a great day we had for an outdoor WOD!
WOD: 5 Rounds for time of:
20 Medicine Ball Cleans
20 Medicine Ball Push-ups
1 lap around building w/medicine ball (~400m)

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Fri. May 29, 2009

Published in May 29th, 2009

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

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Thur. May 28, 2009

Published in May 28th, 2009

Posted by ssimpson in News and Updates

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WOD: “Michael”
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups

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Wed. May 27, 2009

Published in May 27th, 2009

Posted by ssimpson in News and Updates

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WOD:
AMRAP in 20 minutes of:
5 Thursters 95/65lb
7 Hang Power Clean 95/65lb
10 Sumo Deadlift High Pull 95/65lb

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Tues. May 26, 2009

Published in May 26th, 2009

Posted by ssimpson in News and Updates

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WOD: “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Mon. May 25, 2009

Published in May 25th, 2009

Posted by ssimpson in News and Updates

4 Comments

WOD:
21-15-9 Rep Rounds of:
Push-ups
Hollow Rocks
Jumping Squats

http://www.youtube.com/watch?v=WzxiORnGYAE for video of hollow rocks

http://board.crossfit.com/showthread.php?t=27968 for description of hollow rocks

Sun. May 24, 2009

Published in May 24th, 2009

Posted by ssimpson in News and Updates

No Comments

WOD:
Back Squat
5-5-5-5-5

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Sat. May 23, 2009

Published in May 23rd, 2009

Posted by ssimpson in News and Updates

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WOD: “Eva”
5 Rounds for time of:
800m Run
30 KB Swings 2/1.5 Pood
30 Pull-ups

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Dave P. paid us a visit today on his weekend home from the Maryland State Trooper Academy where he’s kicking some serious butt! Keep up the good work Dave; we miss you!