Category Archives: Work Out of the Day

3/24/12

"only easy day was yesterday" 5 burpees 5 squats 10 burpees 10 squats 15 burpees 15 squats 20 burpees 20 squats 25 burpees 25 squats for time
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3/19/2012

Monday Fun Day! 7 Rounds for time of: 2 Cleans 4 Pullups 6 Pistols (3 each leg) 8 Burpees IMG_0447
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3/17/2012

Happy St. Patricks Day! Time for a "Benchmark!" Barbara 5 Rounds for time: 20 Pullups 30 Pushups 40 Sit ups 50 Squats Rest 3 minutes between each round! It will be a great one! And remember CrossFit is infinitely scalable!!!!
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CrossFit Open Competitors 12.4 is HERE!

CrossFit Open Competitors WOD 12.4 is here! AMRAP 12 Minutes 150 Wall Balls 90 Double Unders 30 Muscle Ups Women use a 14# ball and shoot to a 9' target. Men use a 20# ball and shoot to a 10' target. See the WOD demonstration here: http://games.crossfit.com/workouts/the-open?#tabs-4
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3/15/2012

REST DAY! Do some stretching...hit the hips. Catchers position Wall squat stretch Shoulder stretch Forearm stretch Get ready to hit it hard again on Friday!
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3/14/2012

WOD 3 Rounds for Time: 10 knees to elbows 10 KB swings Rest 3 minutes then: 3 x 5 OH Squats Rest 3 minutes then 3 rounds for time: 10 knees to elbows 10 KB swings Try to meet or beat your time from the first set on the second set!
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3/13/2012

‎3/13/2012 50 Sit ups 25 Box Jumps 150 Single Jump Ropes 18 DL 150 Single Jump Ropes 25 Box Jumps 50 Sit Ups For time What affects you on the outside is ONLY what you allow you to get into your heart and soul. Remember that you are powerful beyond your greatest imagination. Each day…
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