Monthly Archives: November 2013

11-30-13

Skill: Sumo Deadlift High Pull Strength: Floor Press 3x5 3 Rds for time 10 SDLHP 50 DU's 10 Floor Press 50 Squats
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11-27-13

Olympic: Hang Clean 5x3 Row 1,500m 30 Ring Dips 30 Hang Power Cleans 225/135# 150 DU's
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11-26-13

Skill: Hand Stand Push Up/Walk WOD: 16 min AMRAP 9 Shoulder to Overhead 135/95# 12 Front Rack Lunges 135/95# (6 each leg alternating) 15 Toes To Bar
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11-25-13

Olympic: Snatch 5x1 WOD: 9 rds 4 C2B Max Wallballs in remaining min Rest 1 min
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11-24-13

CrossFit Endurance noon-2:00pm Holiday Hours for Next Week Wednesday - Regular schedule Thursday - No classes Friday - No Classes Saturday - 9:30 am Big Mountain CrossFit Christmas party will be December 14th. Stay tuned for details!
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11-23-13

In Team of two 10 Thrusters 50 Pull Ups (Each, 1 on the bar at a time) 10 Sandbag Thrusters 60/40# 40 one arm DB Snatch (Each, 1 works at a time) 10 Sandbag Thrusters 30 Push Ups (Each, Alt hold locked out) 10 Sandbag Thrusters 20 Partner Deadlifts (405/285) 10 Sandbag Thrusters
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11-22-13

Strength: Front Squat 3x5 WOD: 12 min AMRAP 7 Back Squats 185/135# 14 K2E 21 KBS
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