It is finally time for what most people see as the most infamous Crossfit WOD
FRAN
21-15-9
95# Thrusters
Pull Ups
Sunday, August 30, 2009
Thursday, August 27, 2009
Friday's WOD
For time:
50 box jumps
5 rope climbs
50 kb swings (m – 1.5 pood / w – 1 pood)
50 burpees
50 db hang power cleans (m – 40# / w – 30#)
50 KTE
800m run
The 800m run must come last but the rest do not have to be done in order. This will prevent too much of a backlog.
Don't forget that Coach will be by the box sometime after 1300. Stick around and tell him what you think of Crossfit and your box.
If you are coming to the O-Club to help set the equipment up, Dave will be there about 0900. Bring some old towels as the bars will be coated in cosmoline (grease) and will have be wiped down.
50 box jumps
5 rope climbs
50 kb swings (m – 1.5 pood / w – 1 pood)
50 burpees
50 db hang power cleans (m – 40# / w – 30#)
50 KTE
800m run
The 800m run must come last but the rest do not have to be done in order. This will prevent too much of a backlog.
Don't forget that Coach will be by the box sometime after 1300. Stick around and tell him what you think of Crossfit and your box.
If you are coming to the O-Club to help set the equipment up, Dave will be there about 0900. Bring some old towels as the bars will be coated in cosmoline (grease) and will have be wiped down.
Wednesday, August 26, 2009
Help Wanted
Calling all Centurion Crossfiters,
Hey guys great news we have more kit, but we might need some help to set up. The set up will be Friday AM and Saturday all day. Please email me or Don if you can help we'll give you the details.
Thanks
Dave
Hey guys great news we have more kit, but we might need some help to set up. The set up will be Friday AM and Saturday all day. Please email me or Don if you can help we'll give you the details.
Thanks
Dave
Tuesday, August 25, 2009
Wednesday's WOD
Run 400m then 4 rds for time of:
25 pull ups
10 push jerks (m - 135#/w- 80#) http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv
Please watch the video for an explanation of the push jerk. We will run everyone through the push jerk quickly and then hit the WOD.
Monday, August 24, 2009
Monday's Results
Great work today! The class is getting HUGE - hard to believe we used to only have Leslie in the class!!
A couple of admin notes - in order to participate in the Fight Gone Bad workout on 26 Sep, you MUST raise some money. There is no minimum - you can raise $1.00 or $1,000.00 but you must raise something to execute the WOD. We are getting PAO involved and it will be a great event that you don't want to miss!
Finally, don't forget that will will be fortunate enough to have Coach here this Friday. He should be in the box shortly after Friday's WOD as part of his tour of the Resiliency Campus with LTG Lynch. Stick around and say hello and let him know what you think of CrossFit and your box.
Sunday, August 23, 2009
Monday's WOD
Coach is coming....
AMRAP in 20 Minutes:
20 Double Unders (or 80 singles)
10 SDHP (m - 75# / w - 50#)
5 Pull-ups
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