WOD

WOD Tuesday, 10/21/2014

by randy on October 20, 2014

4 Rounds For Time:
Run 400m
50 BW Squats

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Caleb Spearman.


Signs of a Strong Community” – CrossFit Journal [video]


The Not-So-Sweet Relief: How The Soda Industry Is Influencing Medical Organizations” by Richard Bruno and Kevin Burns, The Equation.

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WOD Monday, 10/20/2014

by randy on October 19, 2014

For time:

30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

Our Classes today are:
WOD: 6am, 7am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30pm (Foundations & Mobility)
Personal Training By Appointment

Squat Fix: Falling Backward” – CrossFit Journal [article]

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WOD Sunday, 10/19/2014

by randy on October 19, 2014

Abbate

For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile

Our Classes today are:
Workout of the Day: 10am, Open Gym 11am – 1pm, Mobility 5pm
Personal Training By Appointment

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Monte Massone – Piedmont, Italy.


Tucking the chin and punching the belly with Rob Orlando – [video]

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WOD Saturday, 10/18/2014

October 17, 2014

Complete as many rounds as possible in 10 minutes of: 10 GHD sit-ups 15 push-ups 10 GHD sit-ups 30 squats Our Classes Today Are At 9am, 10am,11am Personal Training By Appointment  Brandon Strehl. “Cleansed or Conned?” – CrossFit Journal [article] Verbal cueing on the overhead squat with E.C. Synkowski – [video] Share

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WOD Friday, 10/17/2014

October 16, 2014

“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Our Classes Today Are At 9am, 10am, Noon Personal Training By Appointment  “The company I worked for has a ban on working out or any fitness equipment. So I took this before I quit.” – Brandon Dolan “Changing Lives: 180s at CrossFit 760” – […]

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