Month: September 2011

Friday 110930 “Nate”

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Double-unders, 5:30pm class Thurs 9-29-11
Sit-ups, 5:30pm class Thurs 9-29-11
"Annie" WOD results, Thurs 9-29-11

Friday September 30, 2011

Strength:

Weighted Pull-ups

Workout of the Day:

“Nate” 

AMRAP in 20 min of

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings, 2 pd / 1.5 pd

Post pull-up weight and WOD time (and specifics) to comments!

Thursday 110929 “Annie”

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Front Squat, 6am class Wed 9-28-11
Front Squat, 6am class Wed 9-28-11
Row, 6am class Wed 9-28-11
Thruster, 5:30pm class Wed 9-28-11
WOD Board, Wed 9-28-11

Thursday September 29, 2011

Skills:

Planche

Pistols

Workout of the Day:

“Annie”

For time:

50-40-30-20-10 reps of

Double-Unders

Sit-ups

Post time to comments!

Compare to February 18, June 30 or August 18


	

Wednesday 110928 “Jackie”

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Snatch/Burgener Warmup at 6am, in the fog, gotta love it!
Starting to be a little less foggy, still 6am class
Just a quick 100m sprint clears the fog away
WOD Results Wed 9-28-11

Wednesday September 28, 2011

Strength:

Front Squats 1-1-1-1-1

Workout:

“Jackie”

For time,

Row 1000m

50 Thrusters, 45 / 30 #

30 Pull-ups

Post Front Squat weight and “Jackie” (weight, pull-up level) time to comments!


	

Tuesday 110927

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Box Jumps, 6am class Mon 9-26-11
Filthy 50, 6am class Mon 9-26-11
Box Jumps, 6am class Mon 9-26-11
Jumping Pull-ups, 4:30pm class Mon 9-26-11
Box Jumps, 4:30pm class Mon 9-26-11
"Filthy Fifty" WOD Results Mon 9-26-11
Garage Games at CFNE this past weekend

Tuesday September 27, 2011

Strength:

Squat Snatch 1-1-1-1-1-1-1

WOD:

For time, complete:

1-2-3-4-5-6-7-8-9-10 reps of

Power Snatch, 95 / 65 #

Overhead Squat, 95 / 65 #

100m Sprint

Post Snatch weight & WOD (weight) and time to comments!

Monday 110926 “Filthy 50″

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Thruster, 6am class Fri 9-23-11

Deck Squats & Muscle-ups, Saturday
Coach Amanda met Iceland Annie, the 2011 Fittest Woman on Earth!

Monday September 26, 2011

Strength:

Weighted Dips

Workout of the Day:

“Filthy 50″

For time, complete

50 Box Jumps, 24 / 20 “

50 Jumping Pull-ups

50 KB Swings, 1pd / 20#

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press, 45 / 30#

50 Back Extensions

50 Wall Ball Shots, 20 / 14 #

50 Burpees

50 Double-Unders

Post dip weight and WOD time (and any scaling options) to comments! 

Saturday 110924

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Thruster, 6am class Fri 9-23-11
Handstand Practice
Ring Dips
WOD Results

Saturday September 24, 2011

Make-up WOD Day!

Come join us and complete a workout from the past week that you haven’t done yet! If you’re a firebreather and have done all of them, we’ll come up with a special workout, just for you!

Post your results to comments!

Friday 110923

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KB Snatch, 12pm class Thurs 9-22-11
KB Snatch, 12pm class Thurs 9-22-11
Lost Kettlebells, Thurs 9-22-11
WOD Results Thurs 9-22-11

Friday September 23, 2011

Strength:

Thruster 2-2-2-2-2

WOD:

For time, complete:

20-15-10 reps of

Thrusters, 95 / 65 #

KB Swings, 1.5 / 1 pd

Pull-ups

Post Thruster strength and WOD time to comments!!


	

Thursday 110922

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Weighted Sit-ups, 7am class Wed 9-21-11
Back Squats, 7am class Wed 9-21-11
Weighted Push-ups, 7am class Wed 9-21-11
Back Squats, 12pm class Wed 9-21-11
Back Squats, 12pm class Wed 9-21-11
Back Squat, 4:30pm class Wed 9-21-11
Weighted Sit-ups, 4:30pm class Wed 9-21-11
WOD Results, Wed Sept 21, 2011

Thursday September 22, 2011

Strength:

Muscle-ups

WOD:

10-9-8-7-6-5-4-3-2-1 reps of

KB Snatches & 1 TGU, Right Arm, 1.5 / 1pd

KB Snatches & 1 TGU, Left Arm, 1.5 / 1pd

200m Run

Post WOD results to comments!

Wednesday 110921

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Skin the Cat, 12pm class 9-20-11
Skin the Cat, 12pm class 9-20-11
KB Swings, 4:30pm class, Tues 9-20-11
KB Swings, 5:30pm class, Tues 9-20-11
Knees-to-Elbows, 5:30pm class, Tues 9-20-11
A little Rowing action
WOD Results, Tues 9-20-11

Wednesday September 21, 2011

Workout of the Day:

AMRAP in 12 min of

5 Back Squat, 185 / 135 #

7 Weighted Push-ups, 45 / 25 # plate

9 Weighted Sit-ups, 45 / 25 # plate

Workout of the Day, part 2: 

You’ll have to come in to the box to find out!

Post WOD results (and weights) and Mile run time to comments!

Tuesday 110920

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CrossFit Total, 6am class Mon 9-19-11
CrossFit Total, 6am class Mon 9-19-11
Oopsy!
WOD Results Mon 9-19-11 CrossFit Total
CrossFit Total from May 16, 2011

Tuesday September 20, 2011

Skill: 

Skin the Cat

Workout of the Day:

Tabata Mash-up of

KB Swings, 1.5 / 1 pd

Knees-to-Elbows

After Party:

Ring Extensions

Post WOD results to comments!