WOD
Friday 130125
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
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2013 Change Your Life Nutrition Kick-off starts in a few days! We'll have handouts and be...
Thursday 130124
Three rounds for time of:
50 Squats
7 Bar muscle-ups
10 Hang power snatch 135#(95#)
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As many of you may have heard the 2013 Crossfit...
Thursday 130117
Five rounds for time and weight of:
5 Squat Snatch
10 GHD sit-ups
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Athletes are always asking about what to take before...
Tuesday 130115
Complete as many rounds and reps as possible in 12 minutes of:
15 Deadlifts 155#(105#)
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24"(20")
Post...
Monday 130114
For time:
50 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 4 ascents
30 Medicine ball...
Sunday 130113
Zercher squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
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Thursday 130110
4 Rounds for time
15 chest to bar pullups
15 chest slapping push ups
15 meter pail lid hollow walk
15 meter handstand walk
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I'm always...
Wednesday 130109
21-15-9
Deadlifts (315#/215#)
Box Jumps (30"/24")
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What Is A CrossFitter?
I don’t own wristwraps. Or socks with sayings on them. Or any compression gear....
Tuesday 130108
Row 5K
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Well the new year is upon us and i'm sure you've noticed that the Mission 2013 board is filling up...
Friday 122812
Snatch balance
3-3-2-2-1-1-1-1-1
Then every minute on the minute for 8 minutes:
Two Snatch balances @ 75%
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The Vasovagal Response ~ Luke Palmisano
So...