WOD

WOD Wednesday 08/05/2015

by randy on August 4, 2015

Rest Day

We Offer Personal Training, Small Group & Corporate Wellness Only. If you want to learn about CrossFit from the First CrossFit Affiliate In Colorado, and make amazing progress Please give us a shout. Never Underestimate Experience. It Means A lot! $99.00 Intro Special Gets You Started.

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Sharon finishes her last mile.


“Constance” – [video]


Coach Glassman travels to D.C. to fight licensure bill. [The Washington Post] [Politico] [CBS DC] [WJLA] [The Kojo Nnamdi Show]

Post thoughts to comments and/or email the D.C. Council viaWeBuiltThisBox.com.

 

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WOD Tuesday 08/04/2015

by randy on August 3, 2015

Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

We Offer Personal Training, Small Group & Corporate Wellness Only. If you want to learn about CrossFit from the First CrossFit Affiliate In Colorado, and make amazing progress Please give us a shout. Never Underestimate Experience. It Means A lot! $99.00 Intro Special Gets You Started.

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Kathryn Kumpf’s first handstand push-up at CrossFit SPRAG.


“In-and-Out Drills” at the CrossFit Gymnastics Trainer Course – [video]

 

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WOD Monday 08/03/2015

by randy on August 2, 2015

Elizabeth

21-15-9 reps for time of:
135-lb. cleans
Ring dips

We Offer Personal Training, Small Group & Corporate Wellness Only. If you want to learn about CrossFit from the First CrossFit Affiliate In Colorado, and make amazing progress Please give us a shout. Never Underestimate Experience. It Means A lot! $99.00 Intro Special Gets You Started.

Compare to 140819.

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CrossFit Level 1 Certificate Courses: CrossFit Construct, CrossFit Garden City, 810 CrossFit, CrossFit SS (South Side), CrossFit Iron Mile, CrossFit Belltown, CrossFit Roots, CrossFit Basel, CrossFit Thames, Reebok CrossFit Officine, CrossFit Auckland, CrossFit 9 Dragons, CrossFit Bogota.
CrossFit Level 2 Certificate Courses: Reebok CrossFit One, Reebok CrossFit Plaza Condesa, CrossFit Chiwoo.
CrossFit Competitors Course: CrossFit Posto 9.
CrossFit Kids Courses: Reebok CrossFit 3D, CrossFit EMOM Villa Luro.


“If That’s a Job Then Sign Me Up” – [video]

 

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WOD Sunday 08/02/2015

August 1, 2015

10 rounds for time of: Swim 100 yards Rest 1 minute We Offer Personal Training, Small Group & Corporate Wellness Only. If you want to learn about CrossFit from the First CrossFit Affiliate In Colorado, and make amazing progress Please give us a shout. Never Underestimate Experience. It Means A lot! $99.00 Intro Special Gets You Started. Tina DeGraff […]

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WOD Saturday 08/01/2015

July 31, 2015

Rest Day We Offer Personal Training, Small Group & Corporate Wellness Only. If you want to learn about CrossFit from the First CrossFit Affiliate In Colorado, and make amazing progress Please give us a shout. Never Underestimate Experience. It Means A lot! $99.00 Intro Special Gets You Started. Crystalyn Petra-Schaefer and Tut at Grind City CrossFit. “Awakening” – [video] […]

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