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Friday, 02 July 2010 20:54 |
One Morning Class at 8am
Evening Class schedule remains the same. |
Fri 02 Jul 2010 |
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Monday June 28 - Friday July 2 |
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3 rds: 500m Row, 21 Hang Power Snatches 75#
10-9-8-7-6-5-4-3-2-1: Burpees, KB swings
5x5 Back Squat, 2x15 GHD sit ups; 3 max hold handstands
20 min AMRAP: 400m run, 6 push ups, 9 ball slams, 12 sit ups
21-15-9 of Push Press 135#, Ring dips, Burpees, Row (calories)
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Friday, 25 June 2010 21:48 |
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Saturday, June 26 at 10am. Bring your game! |
Fri 25 Jun 2010 |
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Monday June 21 - Saturday June 26 |
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10 rounds for time: 3 deadlifts, 6 ring dips, 9 KTE
'Helen' - 3 rds: 400m run, KB swings x21, pull ups x12
Snatch to overhead squat 5x5; GHD sit up 3x15
Team Pair - Buy in: 100 jump rope, WOD: 3 rounds- 10 clean & push press together, 20 dig-a-hole, 30 sit ups, Buy out: 100 jump rope
'Annie' - 50-40-30-20-10 double unders, sit ups
'Kelly' - 5 rds: 400m run, 24" box jumps x30, 20# wall ball shots x30
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Thursday, 17 June 2010 21:17 |
Olympic Lift class at 10am |
Thu 17 Jun 2010 |
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Monday June 14 - Saturday June 19 |
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'Speal' - 1 power clean & push press, 1 rd 'Cindy', 2 power clean & push presses, 1 rd. 'Cindy', 3...7 power clean & push presses, 1 rd 'Cindy'
20 min. AMRAP (2 person team): 400m run, tire flip x5 each, MedBall toss x10 each
Row 500m, Front Squat x21, Pull ups x9, Front Squat x15, Pull ups x15, Front Squat x9, Pull ups x21, Row 500m
15 min. AMRAP: 100ft weighted walking lunges, 10 push ups, 15 sit ups
12 min. AMRAP: 10 push ups, 10 supine ring pull ups, 5 box jumps
'Randy' - 75# snatch x75
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Thu 10 Jun 2010 |
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Monday June 7 - Saturday June 12 |
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Tabata Sit ups; Bear Complex 5x5
Tabata Push ups; Stretch
Ring work; Deadlift 5x1 or 1RM
Overhead Squat 5x5
Benchpress 1-10-1-20-1-30; Row 800m
Fight Gone Bad
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Fri 04 Jun 2010 |
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Monday May 31 - Friday June 4 |
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'13'- 2 person team 13 min AMRAP: 13 sit ups, 13 clapping push ups, 13 squats
Run 800m 21-15-9 or 15-9-6 of push press & box jumps, Run 800m
Turkish get ups 7 each arm, Front squat 5x5
3 rds, 1 min each of: wall ball shots, SDHP, Russian swings, Row; 1 min rest (count total reps/cal)
Row 1600m, 40 squats, 30 sit ups, 20 push ups, 10 pull ups, Row 1600m
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Sunday, 30 May 2010 21:48 |
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We will only have 1 class Monday at 5:30p.m. Enjoy your Memorial Day! |
Sat 29 May 2010 |
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Monday May 24 - Saturday May 29 |
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Bench press 3x3; 100 push ups for time
Run 400m, 20-10-20 pullups, box jumps, sit ups, HPC, Run 400m
'Karen'- 150 wall ball shots
Push press 3x3; 5 rds: 20 Ball Slams, Sit ups
Handstand 3 max holds; Row 800m, side to side parallette jumps x40, Row 800m
'Daniel' - 50 pull ups, 400m run, 21 thrusters, 800m run, 21 thrusters, 400m run, 50 pull ups
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Friday, 21 May 2010 20:37 |
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No class Saturday due to those attending CrossFit Endurance Certification at CrossFit 405 |
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