WOD “FRAN” 21, 15, 9 Thrusters (95lbs/65lbs) Pull Ups Check out this video of the Fran. Greg and Annie. (Source www.crossfit.com) http://media.crossfit.com/cf-video/fran-greg_annie.wmv CrossFit Games Anyone? Jonathan, Rob, Nathan?
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WOD Push Press 1, 1, 1, 1, 1 Back Squat 1, 1, 1, 1, 1 Trainers Notes: Post maximum weight – Hope to get some personal bests. Check out the Results of November 21rst, WOD Top Three Men/Women – WAY TO GO!!
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WOD 400M Row Overhead Squats (75lb guys/55 Gals) Burpees 21, 18, 15, 12, 9, 6, 3 Trainers Notes: Perform a 400M Row first, then do 21 overhead squats, 21 Burpees. Go back to 4oom Row then 18 & 18, Back to row ect. Gina Does her first 18 inch Box Jump WAY TO GO GINA!!!
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REST DAY! I think you have all been introduced to the Double Unders now. Here is a great video to see the mechanics of it. Also to see Crazy Buddy Lee. Thanks Johnathan for reminding me of this. http://www.youtube.com/watch?v=1yHjnfABvhw WATCH THIS!!
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Happy Thanksgiving in the USA Warm up Practice your double unders again the are a necessity. We will do them again! WOD 10-9-8-7-6-5-4-3-2-1 Burpees Chest To Bar Pull Up Jumping Squats Whose sweat is this?
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WOD For Time Row 500m 50-40-30-20-10 Kettle Bell Swings 1.5/1 pood Sit Ups (No Weights )) No Cheating:) Double unders (3 X if single skip) Go For the DU!! Row 500m Go Doug Go, Double under trys!!
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WOD As many rounds as you can in 20 mins 5 Clean & Jerks 10 Toe to Bars 15 Box Jumps Great Job Doug, Lauren, Maggie and Carmen on Nov 21rst WOD!!
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REST DAY
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WOD Warm up – Jog 1/2 mile. Run 1:30 mins at inclines 2, 4, 6, 8, 10, 8, 6, 4, 2 (in that order) – keep same speed for all levels. Then go to 1 and run 1:00 minute as fast as you can. If you have weighted vest wear it (12lbs) WOD complements of [...]
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WOD 200M Row 30 Squats 200 M Row Then do 10 rounds of 5 push-ups 10 sit-ups 15 KB Swings (1.5 pood guys/1.00pood gals) Then 200 M Row 30 Squats 200 M Row Best Time Wins.
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Meal Of The Day
