Rest Day
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Crossfit
WOD
Run 5k
30 Muscle-ups for time
scale as needed using pull-ups and dips
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Front Squat - 5,3,2,1,1,1
Hang Squat Clean - 5,5,5,5,5
1 set of max reps, overhead squats @ 95
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15 Deadlifts (135 or 95)
15 pushups
10 rounds for time
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Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
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Clean 1,1,1,1,1
Front Squat 3,3,3
Snatch 5
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Tabata something else
Pull-ups
Push-ups
SDHP @ 55 or 35
Wall-balls
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10 Cleans @ 135
20 Double Unders
1 Muscle Up
10 rounds for time.
Big thanks to Kyle Kozak for the 24" box. Everyone really appreciates it.
Row 5K
5 hang power cleans
10 ring-dips
As many rounds as possible in 20 minutes
Use 115, 95, 75 and 65 and jumping ring dips as needed.
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CrossFit Total
Max Squat, Deadlift and Shoulder press.
3 lifts only per exercise made or failed
count max weight from each lift for a total score
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50 double-unders
50 wall-balls
40 double-unders
40 wall-balls
30 double-unders
30 wall-balls
20 double-unders
20 wall-balls
10 double-unders
10 wall-balls
for time
post times and loads to comments
Diane
21 15 9 of the following:
225 lbs. deadlift
Handstand Pushups
Good work on Sunday Scott, Kyle, and Luke. Awesome fran-off. Check out the video:
http://www.youtube.com/watch?v=dy-_e-W72L0
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
The Bear Complex
7 sets of the sequence:
power clean
front squat
pushpress
back squat
push press
5 rounds, rest between rounds as needed
There is no resting on the ground, even to re-grip
Rest at any point in the sequence, accept on the ground
Dead Lifts
3,3,3,3,3,3,3,3
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Fight Gone Bad!!!!!!!!!
Come in and rip it up!
WELCOME TO CROSSFIT TERRY!!!!!!!!!!!!
12 hang power cleans at 95#/65#
7 Pull-ups
Squats 5,5,5,5,5,5,5,5,5,5
Fran
21-15-9
Thrusters and Pull-ups
50 ring push-ups
50 box jumps, 24"/18"
50 floor whipers
3 rounds for time
Cleans 1,1,1,1,1,1,1,1
"Nasty Girls"
3 rounds for time of:50 Squats7 Muscle-ups135 pound Hang power cleans, 10 reps
5 Deadlifts @ 1.5 X bodyweight
10 knee to elbows
8 rounds for time
Scale as needed
Complete as many rounds as you can in twenty minutes of:
5 Handstand pushups
2 strict pull-ups
5 kipping pull-ups
15 jumping squats at 45#
Post number of rounds completed to coments
Deadlifts
5,3,3,3,1,1,1,1,1
Post loads to Comments
NICE PULL-UPS SERENA!!!!!!!!!!!
GRACE!
30 clean and jerk @ 135#/95#
10 pull-ups
25 pull-ups
25 Shoulder press at 75#/55#
25 Double-unders
5 rounds for time
Crossfit.com
CrossFit Foundations
How to Start
Why Police & Emergency Services should CrossFit
How Fit are You
CrossFit Bolton
Open Redo
DATE: Thursday July 25, 2013, 8PM-10PM Competition, 730PM Registration
COST: $55 Early Bird Registration for 2 Person Team Event ($65 Regular
Price) Early Bird pricing until Thursday July 18
TEAMS: 2 Person Teams (any Gender mix)
WODs: There will be 3 WODs
DIVISIONS: Scaled and Elite Divisions (more info on Divisions see
http://gtacfleague.com/divisions/)
LOCATION: CF Bolton
Christmas Chaos
DATE: Tuesday November 26, 2013, 8PM-10PM Competition, 730PM Registration
COST: $55 Early Bird Registration for 2 Person Team Event
($65 Regular Price) Early Bird pricing until Tuesday November 19
LOCATION: CF Mississauga
