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Monday 09-22-14

WOD

“Lindy Hop”

30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats 135/95
800m Run
15 Overhead Squats 135/95
400m Run
30 Chest-to-Bar Pull-Ups

Post Times to Comments.

EDGE

Establish a 1RM Squat

Bring A Friend Days is just around the corner. Mark your calendars for Oct 6th and 7th.

quote openWhen the sun is shining I can do anything; no mountain is too high, no trouble too difficult to overcomequote close. (Wilma Rudolph)

 
 

Sunday 09-21-14

Open Gym 10:00am – 12:00pm

Suggested WOD

50 Wallballs 20/14

30 Power Clean 155/105

15 Muscle-Ups

For Time

EDGE

Rest Day

quote openNever be bullied into silence. Never allow yourself to be made a victim. Accept no one’s definition of your life; define yourself. (quote closeHarvey Fierstein)

 
 

Saturday 09-20-14

TEAM WOD

In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
200 Meter Run

Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Both run 200 Meters together; Partner B performs 10 hang “Clusters”; Partner B performs 10 burpees; Both run 200 Meters together etc….

A “Cluster” is a Clean into a Thruster.

Edge

Power

Squat: 6×6@80%
Bench: 6×2@80%

quote openTo improve is to change; to be perfect is to change often. (Wquote closeinston Churchill)

 
 

Friday 09-19-14

WOD

30 Calorie Row
30 Burpees, jumping over the barbell
30 Hang Squat Cleans #135/#95

For Time

EDGE

Power

Clean and Jerk: up to 80% (Max if feeling well)
Snatch: up to 80% (Max if feeling well)

Bring A Friend Days is just around the corner. Mark your calendars for Oct 6th and 7th.

quote openThe secret of getting ahead is getting starquote closeted. (Mark Twain)

 

 
 

Thursday 09-18-14

WOD

10 Rounds of:
5 Kettlebell Swings
10 Pushups
15 Goblet Squats

You choose the weight.

Edge

Power

Squat: 6×5@80%
Bench: 6×2@80%

The Crossfit Kids class starts today at 6PM!

Bring A Friend Days is just around the corner. Mark your calendars for Oct 6th and 7th.

quote openThe starting point of all achievement is desirequote close. (Napoleon Hill)

 
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