You guys did a great job tonight. Many of you blew past your old times, nice work, especially after a holiday weekend!
"Filthy Fifty"
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November 30, 2009
Monday's WOD
Welcome back everyone. I hope the holiday was fun.
"Karen"
For time:
150 Wallball shots, 20 pound ball
November 28, 2009
Home W.O.D.
Hope everyone had a great Thanksgiving. The weather is awesome out so we decided to give you a home workout. Take your kids or dogs to the park or outside and play! Have fun!
November 26, 2009
November 24, 2009
U.S.A. dominates Pan Am Championships
Just returned from El Salvador for the Pan Am Junior Taekwondo Championships. Out of 20 divisions we took home 15 medals, 10 gold, 1 silver, and 4 bronze. We also won best male team, best female team, best overall team, best female athlete and best coaching staff. Many of the gold medal winners are CrossFitters in other states and their training help them achieve their goal.
November 23, 2009
Tuesday WOD
FIGHT GONE BAD!!!!!!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
