Monthly Archives: May 2013

6/1/13

Im very excited about this month of CrossFit training. Coach Carson helped out! We also have a new "Lifting program" based off a custom 7 week cycle.   Regional WOD #6 Time Cap-15 min 100 Double-unders 50 Handstand push-ups 40 Toes-to-bar 30 Shoulder to overhead with axle (160 / 100 lbs) 90 foot Walking lunge…
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5/31/13

Oly: Clean & Jerk 2x2, 3x1 WOD: "Nicole" AMPAR 20 min, Note number of pull ups completed for each round. Run 400m Max Rep Pull ups
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29 May 13

Don't forget to sign up for the Nutrition Challenge. Also, reminder that the next Elements session starts June 10! Know any friends or family you want to get involved in our community?!? Tell them to sign up now! 29 May 13 Skill: Sumo DLHP 3x5 WOD: Run 400m w/Kettle bell 40 KBS 40 KB Squats…
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5/28/13

Strength: Front Squat 2-3-4-5 WOD: 5 rds for time 10 Power Cleans 10 Front Squats 10 Ring Dips
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5/27/13 *one wod at 9:30 we honor a true American Hero

"Murph" 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. MEDAL OF HONOR FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK…
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5/25/13

Strongman: Fat Bar, Ground to Overhead, 10 min to find 3 rep max "Rahoi" AMRAP 12 Min 12 Box Jumps 24" 6 Thrusters 95# 6 Bar facing burps U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6,…
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5/24/13

WOD: "DT"  5 Rds for time 12 Deadlift 155# 9 Hang power cleans 155# 6 Push Jerk 155# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year…
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