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« Previous EntriesThursday, August 26, 2010
Thursday, August 26th, 2010The 5PM men do synchronized situps… that’s how they roll. L-R: Ben, John, Michael N., Phil C., Josh. ………………………………………………………………………… CFED WOD 10 rounds for time: 10 Hang Power Cleans (w:65/80 m:95/115) 10 Box Jumps (w: 20″/24″ m: 24″/28″) ………………………………………………………………………… SCORECARD: Success seems to be connected with action. Successful people keep moving. They make mistakes, but [...]
Wednesday, August 4, 2010
Wednesday, August 4th, 2010Lance, Patrick and Jim having a slammin’ good time! …………………………………………………………………………………………………… CFED WOD 7 rounds – Rounds start every 2 minutes. DO 3 five-meter sprints (touch floor over the line) 5 Toes to Bar 7 Sumo-deadlift high pull (45/65/95) Use the remaining time to do max rep Wall Ball Shots (14/16/20) Total score for the workout [...]
Tuesday, August 3, 2010
Tuesday, August 3rd, 2010Burpee action shot. L-R: Angie, Michael N., Jonathan B., BJ, Corrie, Rashida, John, Jessica B., Chet. ………………………………………………………………………………… CFED WOD 4 rounds for time: 150 Jump Rope singles 20 Dumbbell Suitcase Deadlift (w:35/40′s m:50/55′s) 25 Ball Slams (w:15/20 m:20/25) ………………………………………………………………………………… Effort only fully releases its reward after a person refuses to quit. – Napoleon Hill SCORES:
Tuesday, July 20, 2010
Monday, July 19th, 2010YAY! Burpees!!. …………………………………………………………… Happy birthday, Cris! …………………………………………………………… CFED WOD For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of burpees with 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 rep rounds of Sumo Deadlift Highpulls (95/65) Each round is preceded by a 100 M Run ………………………………………………………… SCORECARD: Real [...]
Monday, July 19, 2010
Sunday, July 18th, 2010Shana competing on the big stage. Way to go Shana. You made us all very proud. …………………………………………………………… CFED WOD Back Squat 5 – 5 – 5 then… 25 – 20 – 15 – 10 – 5 rep rounds for time of: Wall Ball Situps (w:14 m:20) Weighted Step-ups (w:25′s m:35′s) ………………………………………………………… SCORECARD: If one advances [...]
Friday, July 16, 2010
Thursday, July 15th, 2010………………………………………………………………………… Today is the first day of competition for the 2010 CrossFit Games. Thousands of athletes from around the world have competed in competitions in order to qualify to be one of the few that will get the chance to demonstrate their athletic ability on this stage. Here at CFED we are fortunate to call [...]
Friday, July 9, 2010
Friday, July 9th, 2010Aimee tearing it up. ………………………………………………………………………… CFED WOD Squat Clean 1 – 1 – 1 – 1 – 1 then… “Grace” For time: 30 Clean & Jerk ………………………………………………………………………… What lies behind us and what lies before us are tiny matters compared to what lies within us. – Ralph Waldo Emerson SCORECARD:
Thursday, July 8, 2010
Thursday, July 8th, 2010Ben’s burpee’s got gusto. …………………………………………………………… Paleo Potluck tonight at 7:30PM!!! Be there with caveman bells on!! …………………………………………………………… CFED WOD In any order and partition as desired: 2000 Meter Row 1 Mile Run 100 Jumping Pullups 25 Tire Flips …………………………………………………………… No matter how carefully you plan your goals, they will never be more than pipe dreams [...]
Monday, June 28, 2010
Monday, June 28th, 2010Rachel is the best around. Nothin’s ever gonna keep her down. (She was born 6 years after that movie was released so we’re assuming she’s not gonna get that soundtrack reference…) ………………………………………………………………… CFED WOD In 3 attempts or less, find your 1RM back squat for today. then… “Fran” 21 – 15 – 9 Thrusters (w:65 [...]
Monday, June 14, 2010
Monday, June 14th, 2010Wes high-pulling. …………………………………………………………………………… Happy birthday, Nancy!! …………………………………………………………………………… CFED WOD Every 4 minutes for 6 rounds: Run 200 M 7 Pullups 7 Dumbbell Thrusters (w:20′s m: 30′s) Rest the remainder of the 4 minutes. * Note the amount of time it takes you to complete each round. ** CASH OUT ** Tabata situps. …………………………………………………………………………… SCORECARD: Skill [...]
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