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Month

October 2010

Friday WOD 1 Round For Time 50 Sit Ups50 Double Unders10 Power Snatches40 Sit Ups40 Double Unders10 Power Snatches30 Sit Ups30 Double Unders10 Power SnatchesRun 400 Guy use 95 Ladies Use 65 on the power snatch “A determined soul will do more with a rusty monkey wrench than...
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Thursday WOD 21-15-9 For Time KB SwingsRing DipsPull Ups “He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain highly must sacrifice greatly.” — James Allen
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Wednesday Over Head Squat Take as many sets as you need to find your 1 rep max. Followed by 50 Reps with 50% of your 1 rep max. Every Time you drop it run 200m. CFJ Video Preview. Stay Focused On Your Goals WMV MOV
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Tuesday Please Remember That Tuesdays We Close At 6pm. WOD 1 Minute At Each Station Anchored Sit Ups Score RepsRow Score CaloriesBurpee Box Jump Medium Box Male & Female Score Reps 6 Cycles Rest 1 Minute Between Cycles “Training with a life long perspective is...
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You can’t wait for inspiration. You have to go after it with a club. – Jack London Monday WOD Nutts 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a...
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Friday WOD Jack AMRAP 20 Minutes 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13...
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Thursday WOD Pull Up Ladder3 The first Minute, 3 The Second Minute, 4 The Fourth Minute, Until You Are No Longer Able To Stay On The Minute. Challenge Yourself By Taking One Minute Off After You “Fall Off The Ladder” And Work Your Way Back Down. If you feel like...
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Wednesday WOD 30 BW Back Squats Run 1 Mi. For Time Shawn was telling me a story today about a gym he visited that had a ‘lunk alarm.’ A literal alarm would sound if someone dropped weights or grunted too loud! I get on peoples case for just the opposite and we...
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Tuesday WOD Three rounds for time of:15 Hang power cleans 135/95 15 Burpees Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10, Jason Khalipa 3:19, Tim Burke 3:31, Stacie Kroon 3:32 (95lbs), Miranda Oldroyd 3:53 (95lbs), Mary Lampas 4:02...
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Monday WOD Max Strict Pull Ups 2 Sets Rest As Needed -10 Rep Minimum Per Set 21-15-9 For TimeToes To Bar Pistols (Each Leg)Dips I Gave Up Coffee For CrossFit-From Women’s 1st place Finisher 2010 Kristin Clever WMV MOV
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