Monthly Archives: April 2013

Tuesday April 30, 2013

Strength:
Sled Push
5x 50m

WOD:
4 Rounds
200m Run
20 Kettlebell Swings
20 Goblet Squats

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Monday April 29, 2013

Strength:
Push Press
2-2-2-2-2

WOD:
8 Minute AMRAP
8 Box Jumps
8 Toes to Bar
8 Push Press

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Saturday April 27, 2013

WOD:
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 95/65

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Friday April 26, 2013

Strength:
Hang Snatch
1-1-1-1-1

WOD:
10 Rounds
15 Deadlifts 135/95
10 Push Ups

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Free Trial Class Monday!

We will be having a free trial CrossFit class this Monday at 8pm. If you are at all interested in CrossFit this is your chance to give it a try and get all your questions answered. We will be doing a workout so brig athletic clothing and a waterbottle!

***Friday Class Times***

This Friday there will be no 6am class. Classes at noon and 5pm will go as usual. Sorry for the inconvenience.

Wednesday April 24, 2013

Strength:
Shoulder Press
3-3-3-3-3

WOD:
12 SDHP
10 Sit Ups
9 SDHP
20 Sit Ups
6 SDHP
30 Sit Ups
3 SDHP
40 Sit Ups

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Tuesday April 23, 2013

Strength:
Back Squat
3-3-3-3-3

WOD:
10 Minute AMRAP
5 Push Jerk
15 Kettlebell Swings
30 Walking Lunges

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Monday April 22, 2013

Strength:
Build to a 4 Rep Max Power Clean

WOD:
3 Rounds
12 Power Cleans
12 Pull Ups

5x 100m Sprint

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Saturday April 21, 2013

WOD:
“Helton”
3 Rounds
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

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