Month: January 2014

Recovery

WOD 1-31-14 ME Pullups 3 Rounds: • 10 DB Snatch Rt Arm (45/30) • 100M Run • 10 DB Snatch Lt Arm • 100M Run After Party: 200M Row for time, damper set on 3 Make sure to turn in your 2014 Goal Sheets this week! Don’t forget about the free CrossFit Kids class on …

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Meatballs

WOD 1-29-14 Deadlift: find a 1RM 5 Rounds: • 15 KB Swings (55/35) • 5 Floor Wipers (per side) • 10 Goblet Squats Battle off the Boxes is this Thursday!!! It’s a whole new year and a whole new competition! We will be having the BOB WOD on the last Thursday of every month so …

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Slammers

Eric helping Justin stretch his shoulders WOD 1-27-14 Strict Press: find a 1 Rep Max 4 Rounds: • 10 Ring Dips • 10 Squat Cleans (135/95) • 50 Situps We will be having a CrossFit Kids class on Saturday at 10am. This class is limited to children of members, ages 4-12. If you would like …

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Cruisin Coupe

WOD 140124 Strength Press 5×5 (65-85% increase weights! but start no lower and end no higher than this) Met-con For time: 10 presses (115/75) 15 Overhead squats 20 Push presses 25 Front squats 30 Push jerks 35 Back squats compare results to main site 130402

Matrix

3 rounds: 21 Wall Ball (20/14) 21 Toes to Bar 100ft farmers carry (55/45) 28 burpee box jumps (24/20) 100ft farmers carry 3 muscle ups (sub 6 strict Pull-ups) After Party: Max Du in 2:00 Mobility Work