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Friday 11-16-12

13 Responses

  3. RD

    0500 POWERLIFTING CLASS (AKA: “BEASTS FROM THE EAST”)

    K/S:
    WEIGHTED BOX STEP UPS, BANDED GOOD MORNINGS, BEADED JUMPROPE, OH WALKING LUNGES…..

    MAX EFFORT BOX SQUAT (20″)….3 SETS AT 90%+ 1RM….

    A/P:
    TRICEP SKULL CRUSHERS TO PRESS, HEAVY REV HYPERS TO MED BALL BACK EXT…..

    FELLOW CROSSFITIANS,
    IF YOU ARE INTERESTED IN BREAKING THRU SOME LOWER BODY OR UPPER BODY PLATEAUS, I HIGHLY RECOMMEND A SHORT 3 WEEK WAVE OF WESTSIDE CONJUGATE SYSTEM….IT/S VERY SIMPLE (BUT NOT EASY) APPROACH AND IT ALLOWS FOR YOUR “SYSTEM” TO RECHARGE SO YOU CAN CONTINUE TO IMPROVE AND WRECK WODS……STOP BY ANYTIME, RD

  8. Coach Dave A.

    300 class

    Chelsea: 11,14,14,13,14 green band c/o 1:03
    Corey 95 rx 1:43 plank hold
    Matt 89 rx
    Heidi 75 thin purple band
    Jav: 13,12,7,7,5 blue c/o 1:20
    Mike C. 138rx
    LaMarre 133rx

  10. Coach Erik's Class

    1700

    Peyton 53 Rx
    Joyce 63 RX (13,10,10,10,10,10)
    Daniel P: 53 red band (15, 10,10,11,7)

    1800
    Liz C: 5 rounds 52 PU green band +200m
    phillip 64rx
    Chris C: 56RX, 7rds
    Duga: 72RX, 7rds
    Jos A 400m x5, 43 pu
    Cecy 19 really sad pullups