Monthly Archives: July 2013

7/31/13

WOD: "Eva" 5 rds 800m Run 30 KBS 2 pood 30 Pull Ups Last WOD of the month, Kill it!
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7/30/13

Olympic: Hang Snatch, 3x2, 2x1 WOD: "Gwen" 15-12-9 Clean and Jerk Touch and go at floor only. Even a re-grip off the floor is a foul, No Dumping. Use same weight for each set, rest as needed between sets. Score as weight used, only *RX if no fouls
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7/29/13

Congrats to the champs, 1-Rich Fronning, 2-Jason kalipa, 3-Ben Smith 1-Sam Briggs, 2-Lindsey Valenzuela, 3-Valerie Voboril 1- Hacks pack UTE, 2-CFNE, 3-CrossFit Adrenaline WOD: AMRAP in 15 min 10 Ring Dips 30ft Bear Crawl 10 Push Ups 30ft Bear Crawl (Bear crawl = 1 rep)
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7/27/13

In teams of 4 for time 200m Tire Flip (flip tire up hill and back down) 400 Sit ups 800 DU's 1,600m relay sprint (can only run 200m at a time, one runner at a time)
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7/26/13

Remember: No 9:00 class or CrossFit Kids today. Skill: Muscle Ups WOD: for time, 25 min time cap 200m Run 9 Muscle Ups 9 Snatches 400m Run 7 Muscle Ups 7 Snatches 600m Run 5 Muscle Ups 5 Snatches
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7/25/13

CrossFit: Rest Day Reminders: No 9:00 am class on Friday or Kids Class. (Some coaches are headed to the CrossFit Games) Back to normal schedule on Monday!
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7/24/13

"Wittman" 7 rounds 15 KBS 1.5 15 Power Clean 95# 15 Box Jumps U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit…
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7/23/13

Strength: Front Squats, 1x10, 3x6 WOD: "Annie" 50-40-30-20-10 Double Unders Sit Ups NOTE: Schedule for this week. Friday 5:30 am 6:30 am NO 7:30-9;00 LIFTING NO 9:00 CLASS NO CROSSFIT KIDS 4:30 pm 5:30 pm Saturday 9:30 am Monday Back to regular schedule! Thanks for your patience. Some of our coaches will be gone at…
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