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Today is “no bar” Wednesday so guess what? Your wod will not include a bar! Have fun today and if you kept your old times from before then compare them and let us know how you did. WOD: Fire 101 500m row 10 overhead lunges 45/25 20 wallballs 20/14 30 air squats 1000m row 30 [...] Good workout on Monday. It was interesting to do lateral box jump overs for the first time. Here is today’s fun. Skill: Med Ball Clean Strength: Deadlift 3,3,2,2 then 3×1 at 90% WOD: 12min AMRAP Deadlift to failure @ %50 of your 90% weight 400M Run Note: Deadlift as many times as possible, rest at [...] The party this weekend for Shawn was a lot of fun! As with all parties I found an odd thing while cleaning up…a box of donut-holes…anyone want to claim those? Skill: Renegade Rows (DB) Strength:3RM Push Press WOD: 7 minute AMRAP 7 Push Press (70% of 3RM) 7 Box Jumpovers 24/20 Side note: There is [...] Let’s have some fun today. We have our regular classes and then we have a party/wod at noon! There is a wod at noon today so if you are wanting to participate in that then you might want to go easy at the 9am or 10am class if you are participating…I heard it is a [...] Great work done today by great people! Skill: Burgener Complex Strength: 7×2 power cleans WOD: 4 Rounds for Time 70% of Power clean : 10 reps 12 pull-ups Here is the culmination of all you efforts forever remembered on video thanks to Jonathan at Wentworth Images. Enjoy! After coming back from the Central East Regionals I can’t wait to get back to the weights and wods. I hope if you were not able to go the regionals that you at least were able to view them on ESPN3. They were a ton of fun! Skill: Pistol progressions Strength: 5 RM Back Squat [...] Have you caught any of the Central East Regionals on ESPN3? Dan Bailey had an amazing Diane time! Our local CrossFit Naptown’s team is in 2nd place at the end of day 1! 9am Hopper WOD 10am Coaches Choice WOD 11am OnRamp The Wods and Wine last night was a big hit and thanks to Jonathan there were only a few dry eyes left in the gym after his GLOC video…:-) Strength: Squat Cleans 5 x 1 (must be squat cleans for any weight over 155/115 to be posted on the board) WOD: Death by Burpees OR Death [...] |
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