August 22, 2011
SWOD
A1) Back squat 8/8/6/6/6
A2) Plank holds 40 sec x 4
B1) Kettlebell or dumbbell walking lunges 18 steps x 4 sets
B2) Sit ups 15/15/15/15
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August 21, 2011
CONGRATS to all CrossFit 858 athletes who ran in the AFC half/full marathon! You guys are true inspirations and we hope your CrossFit training helped with your running!
WOD
…Clean and jerk review and practice
Then,
“Grace”
30 clean
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August 19, 2011
WOD
50 wall ball50 burpees50 KB swings (53/35)50 pull ups50 sit-ups200m run50 box jumps50 walking lunges50 KB sumo deadlift high-pulls (53/35)50 push-ups-for time-*”On Ramp”25 reps of each… -
August 18, 2011WOD (CrossFit Benchmark WOD)“Nancy”400m run15 overhead squats (95#/65#)– 5 rounds for time-[yt]http://www.youtube.com/watch?v=jUJ73MWhxsY[/yt]…
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August 17, 2011SWOD
A1) push press 10/10/8/8/8A2) KB or DB rows 12/12/12/12WOD500m row for time… -
August 16, 2011
EWOD:
200m run
30 sec off
400m run
60 sec off
800m run
60 sec off
400m run
30 sec off
200m run
-for time, including rest-*”On Ramp”
Run only 200m each timeCash out: weighted sit ups …
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August 15, 2011SWODA1) back squats 10/10/8/8/8A2) ring rows 10/10/10/10*A1, A2 means you “superset” or perform the ring rows in between sets of back squatsWODAMRAP in 7 min:10 toes to bar10 box jumps (24″/20″)…
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August 14, 2011
THANK YOU!!
Thank you for making the Grand Opening Party such a success. We hope a good time was had by all and that you had a chance to meet all of your fellow members of CrossFit 858!!
Below …
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August 12, 2011
Today we are celebrating the Grand Opening of CrossFit 858!!
Thank you all for helping make this dream come true. In just a few short weeks, during our “soft opening”, we have already made CrossFit 858 a solid gym …
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August 11, 2011
WOD
Buy in: 600m run
3 rounds
16 weighted lunges (plate overhead 45lb men, 25lb women)
12 pull ups
8 double push up burpees
Cash out: 600m run[yt]http://www.youtube.com/watch?v=X34uKslJLPs[/yt]
HAPPY FRIDAY!!!
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