WOD

WOD Thursday, 10/30/2014

by randy on October 29, 2014

Ned

7 rounds for time of:
11 body-weight back squats
1,000-meter row

Our Classes Today Are At 6am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30 Foundations,
Personal Training By Appointment.

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Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

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WOD Wednesday, 10/29/2014

by randy on October 28, 2014

Ride Your bike 8 miles in one direction with some intensity, drive and purpose.
Ride the same path back in less time.

 

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Sasha, 5 years old, earning money for a new skateboard.


Motown Solo” – CrossFit Journal [article] and [video]

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WOD Tuesday, 10/28/2014

by randy on October 27, 2014

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Our Classes Today Are At 6am, 7am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30 Foundations, 7:30 Mobility
Personal Training By Appointment

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Jeremy Roberts.


Visual cueing on the sumo deadlift high pull with E.C. Synkowski – [video]

 

 

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WOD Monday, 10/27/2014

October 26, 2014

9-7-5 reps for time of: 225-lb. front squats Bar muscle-ups Our Classes today are: WOD: 6am, 7am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30pm (Foundations & Mobility) Personal Training By Appointment Enlarge image Peter Hameister. Dan Bailey Visits CrossFit HQ: Part 2 – [video] Share

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WOD Sunday, 10/26/2014

October 25, 2014

For time: Run 400 meters 50 pull-ups Run 400 meters 50 push-ups Run 400 meters 50 sit-ups Run 400 meters 50 squats Our Classes today are: Workout of the Day: 10am, Open Gym 11am – 1pm, Mobility 5pm Personal Training By Appointment Kierstin Barber. The front squat with Denise Thomas – [video] Share

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