Thursday, July 2, 2009
By Shana | July 2, 2009
This match-up was awesome to watch! Katt and Auds duked it out and finished 4 seconds apart with the 2 fastest times of the day — we could have sold tickets !!
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CFED WOD
5 rounds for time:
20 Dumbbell Suitcase Walking Lunge Steps (w:25s m:35s)
15 Alternating Single Arm SDHP (w:25 m:35)
10 Knees to Elbows
5 Handstand Pushups or Pike Pushups
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Do not pray for easy lives. Pray to be stronger men.
-John F. Kennedy
Topics: gumby | 6 Comments » | 178 views
Wednesday, July 1, 2009
By Shana | July 1, 2009
Brooke, Christin and Sheryl really made us proud at the Level 1 cert this past weekend!! Congrats to all 3 of you! In this photo, Brooke and Allison from CFNA do thrusters - Brooke PR’d her Fran by about 2 minutes!
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HQ WOD
Run 10K
CFED WOD
10 rounds for time:
10 Jumping Pullups
10 Push Press (w:35 m:45)
10 Situps
100 Meter Run
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Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.
-Wayne Dyer
Topics: unicorn | 22 Comments » | 387 views
Tuesday, June 30, 2009
By PatC | June 30, 2009
A big THANK YOU to Marshall for stepping up.
He coached 39 sessions over the past two weeks and held down a full-time job.
Now that’s badass!
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HQ WOD
“Eva”
5 rounds for time of:
800 Meter Run
30 Dumbbell Swings (w:55# m:70)
30 Pull-ups
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SCORECARD: Compare to 122308
Topics: Uncategorized | 16 Comments » | 335 views
Monday, June 29, 2009
By PatC | June 29, 2009
Saturday’s 730 crew is all smiles after completing that tough WOD.
Standing L-R: Brandon, Sydney, Brian H, Josh H, Phil, Eric, Maya, Auds, Ann, Kelly
Kneeling L-R: Zeke, Joe B, Hassan
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HQ WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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SCORECARD: Compare to 041009
Topics: Uncategorized | 15 Comments » | 257 views
Saturday & Sunday, June 27-28, 2009
By PatC | June 27, 2009
Eric has gone a little nuts on us. He did Thursday’s AMRAP at 530 AM
and then came back at 630 PM to carry 135# for 600 meters. In the heat.
Sunday is an HQ Rest Day and CFED will be closed.
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HQ WOD
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
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SCORECARD:
Topics: Uncategorized | 5 Comments » | 146 views
Friday, June 26, 2009
By PatC | June 26, 2009
Hassan instructs Myesha in preparation for Thursday’s WOD.
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HQ WOD
”Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
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SCORECARD: Compare to 303009
Topics: Uncategorized | 12 Comments » | 186 views
Thursday, June 25, 2009
By PatC | June 25, 2009
Tabitha is looking lean and strong these days.
All that hard work is paying off. Yay, Tab!
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HQ WOD
As many rounds as possible in 20 minutes of:
5 Thrusters (w:65 m:95)
7 Hang Power Cleans (w:65 m:95)
10 Sumo-Deadlift-Highpull (w:65 m:95)
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SCORECARD: Compare to 122708
Topics: Uncategorized | 11 Comments » | 228 views
Wednesday, June 24, 2009
By PatC | June 24, 2009
Elbows Up!
Kevin T and Katt demonstrate a great front rack!
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HQ Rest Day
CFED WOD
20 minute AMRAP
5 Deadlifts (225/155)
15 Box Jumps (24″)
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SCORECARD:
Topics: Uncategorized | 15 Comments » | 271 views
Tuesday, June 23, 2009
By PatC | June 23, 2009
Four Pike Pushers All in a Row
L-R: Tabitha, Pat, Brandon, Chet
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HQ WOD
Front Squat
3-3-3-3-3
CFED ALT WOD
5 rounds:
5 Front Squats (135/95)
10 KTE
20 Double Unders
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SCORECARD: Compare to 050409
Topics: Uncategorized | 13 Comments » | 277 views
Monday, June 22, 2009
By PatC | June 22, 2009
Michael was “laid out” after last weeks Wallball/Pullup WOD.
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HQ WOD
Three rounds for time:
Run 400 meters
21 dumbbell swings (55/35)
12 Handstand push-ups
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SCORECARD:
Topics: Uncategorized | 20 Comments » | 382 views