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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)

 
 

Wednesday 09-17-14

WOD

“Weightlifting Wednesday”

Snatch 3-3-3-3-3 reps

Cash Out

50 Sit Ups

50 V-Ups

50 Sit Ups

Edge

Rest Day

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

quote openOnly the guy who isn’t rowing has time to rock the boat. (quote closeJean-Paul Sartre)

 

 
 

Tuesday 09-17-14

WOD

“Dead Run”

21 Deadlifts #225/#155
Run 400 meters
18 Deadlifts #225/#155
Run 400 meters
15 Deadlifts #225/#155
Run 400 meters
12 Deadlifts #225/#155
Run 400 meters

For Time

Edge

Power

1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar): Max for the complex

Accessories

1) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec.

quote openInnovation distinguishes between a leader and a folloquote closewer. (Steve Jobs)

 
 

Monday 09-15-14

WOD

“Flipping Boxes”

2 Rounds of:

20 Box Jumps 30″

5 Muscle-Ups (or 15 Pullups)

30 Box Jumps 24″

5 Muscle-Ups (or 15 Pullups)

40 Box Jumps 20″

5 Muscle-Ups (or 15 Pullups)

For Time

Edge

PowerSquat: 6×4@80%
Bench: 6×2@80%

quote openIf there is no struggle, there is no progress. (Frquote closeederick Douglass)

 
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