3-7-2014

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March 7th, 2014

30 Minute AMRAP: In Teams of 2

  • 400 Meter Run
  • 30-Box Jumps (24/20)
  • 30-Walking Lunge (45/25)

    **One person works while the other rests.

    Remember to be at the gym this Saturday before 9:30 to check in for Open WOD 14.2. If you missed last Saturday then you won’t want to miss again. The energy is insane!! See you there.

    • 3-6-2014

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    March 6th, 2014

    EMOM:

  • 3-Touch and Go Power Cleans

    **Increase weight by 10 pounds every 5 minutes
    **Go until you can’t finish three reps within the minute OR 20 Minutes

    Remember to be at the gym this Saturday before 9:30 to check in for Open WOD 14.2. If you missed last Saturday then you won’t want to miss again. The energy is insane!! See you there.

    • 3-5-2014

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    March 5th, 2014

    A) 10-10-10—Bench Press

    B) For Time:

  • 20-Dead Lifts (315/225)
  • 40-HSPU
  • 60-Burpees Over The Bar

    Remember to be at the gym this Saturday before 9:30 to check in for Open WOD 14.2. If you missed last Saturday then you won’t want to miss again. The energy is insane!! See you there.

    • 3-4-2014

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    March 4th, 2014

    1 Minute of Squats
    2 Minutes of Double Unders
    3 Minutes of Push Ups
    4 Minutes of Sit Ups
    5 Minutes of Pull Ups

    **Score is total Reps

    20140303-212248.jpg

    3-3-2014

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    March 3rd, 2014
    A) 2-2-2-2-2-2—Back Squat @80%

    B) For Time:

  • 20-Back Squats (225/135)
  • 40-T2B
  • 60-KBS (53/36)

    Great job to everyone this weekend on the first Open WOD!!

    Be sure to submit your scores on Games.CrossFit.com before 5pm.

    • 2-28-2014

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    February 28th, 2014
    10 Rounds:

  • 150-Meter Run
  • 2-Rope Climbs
  • 15-KBS (53/36)
  • 10-Skull Squats (53/36)

    To sign up for the Open go to Games.CrossFit.com

    CrossFit Open
    We will be hosting the Open this Saturday. Check in is at 9am. The first heat will start at 9:30am. If you plan on competing then you need to be checked in before 9:30am.

    We will also be open this Sunday from 9-11am for anyone that couldn’t make it on Saturday.

    Anyone from any gym is welcome to come join us in the fun.

    • 2-27-2014

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    February 27th, 2014
    For Time:

  • 25-Burpees Over Bar
  • 25-Power Cleans (135/95)
  • 25-Burpees Over Bar

    **EMOM: 7-Wall Balls (20/14)
    **Start workout with Burpees

    20140226-205046.jpg
    To sign up for the Open go to Games.CrossFit.com

    CrossFit Open
    We will be hosting the Open this Saturday. Check in is at 9am. The first heat will start at 9:30am. If you plan on competing then you need to be checked in before 9:30am.

    We will also be open this Sunday from 9-11am for anyone that couldn’t make it on Saturday.

    Anyone from any gym is welcome to come join us in the fun.