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Its New Years Eve, which means its time to cut loose, but before you stuff your face with the evils of the Holiday season and forget where you [...]
December 31, 2011
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4 Rounds: Rest 10-15 seconds between exercises 2 minute run (pace 7:30-8:30/mile pace) Push-ups (25) 1st round-wide arm 2nd round-military (close [...]
December 30, 2011
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Taken from CF.com 12/27/11 Five rounds for time of: Deadlift, 9 reps Hang power snatch, 6 reps Overhead squat, 3 reps Demo Video *Pick one [...]
December 29, 2011
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Start from #1 and repeat like the song. In fact sing along yourself as you do it! 1-200 m row or run 2-SDHP (75 lbs) 3-Front Squats (75 lbs) [...]
December 23, 2011
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5 Rounds For Time of: 10 Wall Climbs 10 Toes To Bar 20 Box Jumps, 24inch Box Click here for a video of the workout (taken from Crossfit mainsite)
December 21, 2011
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This is a great crew workout centered around sprints -5 rounds with 3 exercises. 10 box jumps-24 inches (or whatever you are comfortable with) 15 [...]
December 19, 2011
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Set the treadmill at 15% incline and at 7 for the speed. Then jump on and run like a lion is chasing you! Do this for 5 minutes. Break up the [...]
December 16, 2011
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Taken (and modified) From CF.com 12/10/11 Seven rounds for time of: 205 pound Clean, 3 reps (use appropriate weight) 4 handstand push-ups If [...]
December 12, 2011
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Resting 60 seconds between sets: Bench press 2-2-2-2-2-2-2-2-2-2 A couple of different ways to approach today’s work out Mov1 Mov2
December 11, 2011
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Taken from CF.com 11/9/11 Complete as many rounds as you can in 20 minutes of: Run 400 meters Deadlift 155 pounds, 21 reps (use [...]
December 9, 2011
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For Time: 50 sit ups 100 yard farmer carry 1 minute plank hold 100 yard farmer carry 20 knees to elbows 100 yard farmer carry 30 [...]
December 8, 2011
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*Taken from CF Centurion 12/3/11 For Time: 25 DB Thrusters (35/25) 400m Sprint 2 Min Jump Rope 200m Sprint 3 min Jump Rope 100m Sprint 3 Min Jump [...]
December 7, 2011
Local 1592 Fitness Training 