Monthly Archives: November 2012

Saturday, December 1   FREE community WOD at 9 AM. Everyone is welcome!     8 AM class WarmUp: 400m Partner Bar Carry (at 50% Max DL) 3 rounds of: Rope Duck & Jump (1 length) 10 med ball jump … Continue reading

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Friday, November 30   WarmUp: Run, Row or Jump 3 rounds of: 10 tuck jumps 10 PVC OHS 5 med ball shrug tosses 5 sand bell tosses (behind back)   WOD:  CrossFit Total Find 1RM of  Back squat Shoulder press … Continue reading

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Thursday, November 29   Dynamic Stretching   Strength: Bench Press Wendler Week #4   WOD: 40 KB swings 150 m run  (end of parking lot) 30 KB swings 200 m run 20 KB swings 400 m run 10 KB swings … Continue reading

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WarmUp: 100 double unders or 400 single unders Two rounds of: 10 wall balls 20 Russian twists 10 med ball cleans 20 lunges with med ball overhead   Strength:  Deadlift Wendler week #4   WOD:  10-9-8-7…3-2-1 Front squats (135/95) Pull-ups

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Tuesday, November 27   WarmUp: Run/Row/Jump 10 good mornings (45#) 10 toes-to-ground (behind head) 10 cartwheels 10 squat jumps 10 pullups 10 wall balls   Strength: Front Squat Wendler Week #4   WOD:  Tabata-style fun squats push-ups lunges sit-ups burpees

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