run 400 meters
21 pull-ups
21 kb swing, 2 pood
run 400 meteres
15 pull ups
15 kb swing, 2 pood
run 400 meters
9 pull ups
9 kb swing, 2 pood
Filmed at our Mobility, Movement and Maintenance certification this weekend, Kelly gives us a great move today to really help improve our set up position for every move that we do. Expect to start spending more time on set ups and mobility, helping us to CrossFit harder, faster, and healthier!
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40 reps each for time of:
Wall ball, 14 lb ball
pull-ups
push ups
sit ups
double unders
SDHP, 75 lbs
walking lunge (40 total)
Push Press, 75 lbs
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8 rounds for time of:
15 trusters, 45 lbs
50 single unders
A very important video to watch for a lot of you front squaters out there
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Squat Clean
3-3-3-3-3
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4 rounds for time:
25 floor sweepers, 135 lbs
12 dumbbell split squats, 45 lbs
Congratulations Linda on finishing the 100 days of burpees challenge! Linda made it through the challenge without having any missed day penalties!!! Way to go Linda, you impress us every day!
Also, effective February 5th 2011 Saturday class will now be offered at 10 am with open gym immediately following at 11:00 am
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6 rounds for time of:
25 ab mat sit up
12 RDL, 135 lbs
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Fight Gone Bad (modified)
3 rounds, each consisting of 5 one minute stations), for reps of:
wall ball, 14 lb ball
SDHP, 75 lbs
box jump, 24″
Push Press, 75 lbs
Weighted bear crawl, 30/15 lbs
strict 1 minute break
Keep track of your total number of reps for your final score
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Back Squat
5-5-5-5-5
Then…
Tabata Double Unders
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AMRAP 20:
2 muscle ups
4 HSPU
8 kettlebell swing, 2 pood
**sub 4 pull ups & 4 dips (or 8 push ups) for every muscle up you cannot complete
Our probable future home! Doesn’t look like much right now, but once we move in our equipment and a little Trailhead CrossFit “style” should be a wonderful new home. 20 foot ceilings, 75 x 24 ft. wide with a large 17 x 14 foot garage door so we can more our workouts outside when its warm. Located just minutes from our current home, we’ll be able to do hogback runs and lots of other fun stuff as our new affiliate grows!!!
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“Elizabeth”
21-15-9 reps for time of
135 lb squat clean
Ring dips
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