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04 May
by: Published in Uncategorized

Skill: 3 rounds of: 30 on / 30 off:

Straight Leg Raise Hold
L-Sit
Handstand Hold

WOD 1: 3 rounds for time:

400M Row
20 Pull Ups or 25 Ring Rows
40 Double Unders

WOD 2: 3 rounds for time of:

400M Row
5 Muscle Ups
40 Double Unders

==

Happy Cinco de Mayo…

This has little to do with the mexican independence day (which is actually on September 16th) and more to do with a hopeless battle between an outgunned Mexicans and an invading French army.  Now that we have that cleared up, let’s all go out and celebrate!!!

Makes sense,

CG

==

 

Crossfit Music liked this post
03 May
by: Published in Uncategorized

Team WOD: 2 rounds for max reps of:

1:30 AMRAP of:

Rope Climbs

Rest 30 seconds

1:30 minute AMRAP of:

Power Clean (155/115)

Rest 30 seconds

1:30 minute AMRAP of:

Ring Rows

Rest 30 seconds

1:30 min AMRAP of:

Shoulder to Overhead (155/115)

Rest 30 seconds

1:30 AMRAP of:

Cal Row

Rest 30 seconds

1:30 AMRAP of:

Wall Balls (20/14)

Rest 30 seconds

1:30 minute AMRAP of:

Double Unders

==

There are 7 stations here…

And there should be no more than 14 of you signed up for class!  This should work out perfectly well, but I wish you all luck nonetheless.  As a preview for next week’s topics we will be discussing:

  • Naina and how she kicked ass in the paleo challenge
  • Glass half full of that 20 min WOD from this past week
  • Stuff I will make up on the spot
  • Things about circumstances

Next week is going to rule,

CG

==

 

02 May
by: Published in Uncategorized

Team WOD 1:  Split up anyhow complete 7 rounds of:

14 Push Ups
7 Thrusters (95/65)
14 Kick Outs
7 Deadlifts (185/135)
7 Burpees
7 Kettlebell Swings (24/16)
7 Pull Ups

Team WOD 2: The CIA Seven: Split up anyhow complete 7 rounds of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull Ups

==

From the CrossFit.com website…

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RIP heroes,

CG

==

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