WOD @ 7 am
AMRAP 15
5 Pull-ups
10 Push-ups
15 Box Jumps
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Class on the 31st @ 7 am
No class on Jan 1st
Nutritional Seminar and Challenge rules starts at 7:30 am on Saturday Jan 2nd
Class at 8:30am on January 2nd
Janice fighting for that pull-up.
4 rounds of
20 wallball -15# ball to 10ft target
15 box jumps -20 inches high
15 pull-ups- scale as needed
Rest as needed between rounds.
Record individual rounds.
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“the iron never lies”
WU: Do 5 wallballs; box jumps; SDHP; push press; and rows.
WOD: “Fight Gone Bad”
3 rds with 1 min rest between:
1 min of max:
-wall ball 10ft target, 20/15 #
-sumo deadlift high pull 75 #/ 55#
-box jump 20 in
-push-press 75/55 #
-Rows
Count your reps for the round and add up all rounds at the end.
Post score and experiences to comments
Compare to 4/4/09
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7. Cry with someone. It’s more healing than crying alone.
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REMINDER: we are postponing the trip to moss rock reserve.
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Abel and Justin do “Scars” WOD 7-14-09 from CrossFit Scars on Vimeo.
(Double click for full screen)
WU: Stretch out well; go through the WOD exercies to make sure you know how to do them all;
SKILLS: Do 20 overhead squats with the PVC slowly with a 2 sec pause and lockout at the bottom;
WOD: “Dirty Thirty”
30 Box Jumps
30 Jumping Pull-ups
30 KB swings
30 Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Supermans
30 Wallball (20/15)
30 Double unders or 100 Single jumps
30 Burpees
For time; Do exercises in any order; Post time; loads and strategies to comments;
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WU: Stretch out really well, and go through the movements of the WOD
WOD: “Fight Gone Bad”
3 rds of five 1 minute stations and a 1 minute rest:
Do as many reps as possible throughout the WOD
WallBall- 20#/10#
Sumo Deadlift High Pull- 75#/45#
Box Jump
Push Press- 75#/45#
Ring Rows
Post total score in comments and the top 3 guys and girls get posted on the whiteboard.
A little rain and lightning never hurt anyone
We are going to go over everyone’s video from earlier in the week.
WU: Basic CrossFit Running Drills
WOD: 200 m run
50 Box Jumps
200m run
30 box jumps
200m run
10 box jumps
26 degree won't stop us
