Archive for April, 2009


Posted: April 30, 2009 in Uncategorized

21-15-9 reps of:
Squat Clean 135#/95#
Ring dips

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Compare to Jan. 29, 2009


.com Rest Day

Posted: April 29, 2009 in Uncategorized

Do some skill work, work on reaching your goals, make-up a workout you've missed…or rest if it's time!

You know the drill…rest 2 minutes between 400 meter sprints.

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Press Heavy

Posted: April 28, 2009 in Uncategorized

Shoulder Press 1-1-1-1-1-1-1 reps

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Compare to Dec. 1, 2008

Posted: April 27, 2009 in Uncategorized

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

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Posted: April 26, 2009 in Uncategorized

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

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.com Rest Day

Posted: April 25, 2009 in Uncategorized

SaturWOD was fun today!  Everyone did great!

We did teams of 2, 6 rounds of 1 team member running 400 meters and the other doing max reps at one station and then swapping places when the partner finished their run.  The stations were SDHP, KB swings, thrusters, pull-ups, burpees and sit-ups.  It was about a 25-30 minute workout for everyone…good times!


Posted: April 24, 2009 in Uncategorized

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Compare to Dec. 28, 2008

From the CrossFit affiliate blog: CrossFit Unlimited reminds their athletes to "move fast, breathe slow": Read.

Filthy 50’s

Posted: April 23, 2009 in Uncategorized

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Compare to Dec. 19, 2008

Morning Class WOD: Sucked

Posted: April 22, 2009 in Uncategorized

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

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Compare to Dec. 26, 2008