Category Archives: WOD

Thursday 051712

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Rest Day/Skill Day

The skills classes today will be going over upper body gymnastics pulling motions.  Pull-ups, Chin-ups, Knees to elbows, Toes to bar, Rope climbs, kipping etc…

Skill classes:
9:00 AM
5:30 PM

Olympic lifting classes:
5:30 PM
6:30 PM

Wednesday 051612

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For time:
245 pound deadlift, 10 reps
1 Rope climb
245 pound deadlift, 9 reps
1 Rope climb
245 pound deadlift, 8 reps
1 Rope climb
245 pound deadlift, 7 reps
1 Rope climb
245 pound deadlift, 6 reps
1 Rope climb
245 pound deadlift, 5 reps
1 Rope climb
245 pound deadlift, 4 reps
1 Rope climb
245 pound deadlift, 3 reps
1 Rope climb
245 pound deadlift, 2 reps
1 Rope climb
245 pound deadlift, 1 reps
1 Rope climb

Crossfit For Hope

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On Saturday June 9, 2012 we will be participating in the Crossfit for Hope workout benefiting St. Judes Childrens Research Center.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

There is no minimum to raise so please register as soon as possible.  If you had registered for the open your Log in info should be the same and your info will already be in there.

 

Monday 051412

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For time:
Row 1000 meters
50 Jumping lunges
155 pound Hang power clean, 30 reps

The skills classes this Thursday will be going over upper body gymnastics pulling motions.  Pull-ups, Chin-ups, Knees to elbows, Toes to bar, Rope climbs, kipping etc…