Monthly Archives: February 2013

February 28, 2013

WOD: 10-9-8-7-6-5-4-3-2-1 of Push Jerk 185/135# 2-4-6-8-10-12-14-16-18-20 of Pull ups 20 minute time cap. Stop at 20 minutes regardless of where you are at.

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February 26, 2013

SWOD: Squat Clean EMOM for 10 mins WOD: 10-8-6-4-2 of Deadlifts 315/225# 50-40-30-20-10 of Hand Release Push ups

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Bettering Myself

My New Years Resolution was to get back at it….make myself better, get stronger, get more involved in CrossFit and the Community, do more seminars and classes to improve my skills and gain more knowledge, and Volunteer more often. I … Continue reading

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February 25, 2013

WOD: 12 minute AMRAP: Snatch/Double Under ladder – increase Snatches by 1 and Double Unders by 10 each round 1 Snatch 135/95# 10 Double Unders 2 Snatches 20 Double unders 3 Snatches 30 Double unders 4 Snatches 40 Double unders … Continue reading

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February 21, 2013

WOD: 3 sets of (timed individually): 3 rounds of: 5 Back Squats 135/95# 5 Box Jumps Post WOD: Tabata (4 mins – 8 rds each as 20 sec work / 10 sec rest) V-Up alternating toe touch Overhead Straight Leg … Continue reading

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February 19, 2013

100’s For time – 30 minute Cap: 100 Pull ups (0-8 mins) 100 Kettlebell Swings 53/35# (8-15 mins) 100 Double unders (15-22 mins) 100 Overhead Squats 95/65# (22-30 mins) *Continuously running clock. If you don’t complete each section in the … Continue reading

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February 18, 2013

WOD: 5 rounds for time: 5 HSPU 15 Wall Ball 20/14 – 10ft 20 Sit Ups

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Garage Games One

No WODs this weekend. I spent all day both days, Saturday and Sunday, Volunteering at the Garage Games One event. What an experience. There is so much that goes into a large event, and so many volunteers needed to make … Continue reading

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February 15, 2013

It is coming up FAST! The CrossFit Open 2013. Sign up now and be ready March 6th for the first WOD! What a fun way to test your fitness against others your age/size/ability all across the world! WOD: 12 minute … Continue reading

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February 14, 2013

Happy Valentine’s Day! WOD: 9-7-5 of: Power Snatch (135/95#) Burpees Then: 15-10-5 of: Thrusters (135/95#) Toes to Bar Then: 21-15-9 of: Deadlift (135/95#) Kettlebell Swings (53/35#) c/o CF explode

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