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Archive for December, 2009
Want to go to the games with us? Looking for a team? Let us know!
12 days of Christmas WOD (like the song, day 1 then day 2 and day 1, then day 3, 2 1 etc…) 5 burpees 20 squats 30 sit ups 10 swings 5 dead lifts 6 pull ups 7 push ups 8 wall balls 9 lunges 10 double unders 11 box jumps 12 dumb bell thrusters
“Diane“ 21-15-9 reps of: 225 pound Deadlift Handstand push-ups
Three rounds for time of: 15 foot rope climb, 5 ascents 21 Ring dips 50 Squats then, for those doing 2 a days, a bench mark WOD….possibly “Murph” anyone wanna jump in on THAT? go Kim! go Sydney!
Mon-Wed | Regular Hours(which still means no wed 5:30am) Thursday | 8am ONLY {no 5:30am or any regular class times} Friday | CLOSED Saturday | Regular 10am Class
WOD (making up saturday’s) Five rounds for time of: 135 pound Thruster, 15 reps Run 400 meters 5:30am class: we modified due to ice….and it was a tough work out! 2 minute stations/3 rounds row for calories as many heavy thrusters as possible Check out this athlete who acknowledges how much CrossFit can further her [...]
Olympic Lifting Coach Burgener’s daughter now has a blog we can follow….for fun, motivation and knowledge. Check out her rap song about Over Head Squats. (dec 16th blog) Sage’s brother jerking 484 lbs in video below: I’ve added Sage’s blog to the main page, down the right hand side with all the links. I’m also [...]
Five rounds for time of: 135 pound Thruster, 15 reps Run 400 meters
