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Archive | June, 2014

Monday June 30, 2014

Workout of the Day:
5 rounds for time:
155/105-lb. front squats, 10 reps
15-foot rope climbs, 3 ascents (sub will be 15 pull ups)
Run 400 meters

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Saturday June 28, 2014

Workout of the Day:
In teams of two, with only one person working at a time, complete:
100 Box Jump Overs
800 Meter Run
100 Goblet Squats
800 Meter Run
100 Burpees
800 Meter Run

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Friday June 27, 2014

Workout of the Day:
Push Press 3-3-3-3-3
Then:
For time:
Row 1000 meters
50 Double Unders
40 Walking Lunges
30 Shoulder to Overhead 115/75
20 Back Squats 115/75
10 HandStand Push-ups

 

 

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Thursday June 26, 2014

Workout of the Day:
Four Rounds for time:
30 Box Jumps 24/20
25 Sit -ups
20 Pull-ups
Endurance WOD:
For time:
Row 1600 meters Rest 3 mins then Run 1600 meters

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Wednesday June 25, 2014

Workout of the Day:
3 rounds for time of:
95/65 lb. Hang squat cleans, 20 reps
Run 800 meters

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Tuesday June 24, 2014

Workout of the Day:
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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Monday June 23, 2014

Congrats to Member Melisa Johnson for completing the CrossFit Level 1 Course in Florida this past weekend!
Workout of the Day:
Complete as many rounds as possible in 20 minutes of:
95/65-lb. thrusters, 5 reps
95/65-lb. hang power cleans, 7 reps
53/35-lb. Kettlebell sumo deadlift high-pulls, 10 reps

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Saturday June 21, 2014

Workout of the Day:
In teams of two, partners alternate rounds to complete 4 rounds each of:
Thruster x 10 reps 75/55
Burpees x 10 reps
Sit-ups x 10 reps

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Friday June 20, 2014

Workout of the Day:
“Nicole“
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Score is total number of Pull-ups.

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Thursday June 19, 2014

Workout of the Day:
Back Squat 3-3-3-3-3
Then:
10 Rounds for time:
10 KB Swings 53/35
10 Sit-ups
10 Wall Ball 20/14
Endurance WOD:
Row 2000 meters
Rest 3 minutes
Row 1000 meters
Rest 2 minutes
Row 500 meters

 

 

 

 

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