April 2011

HAPPY BIRTHDAY SONIA! Complete as many rounds as possible in 15  minutes of: 20m Farmer Carry (Men-20kg DB, Women-15kg DB) 10 Box Jumps 20" 20m Farmer Carry (Men-20kg DB, Women-15kg DB) 10 Box Dips Post number of rounds to comments. httpv://www.youtube.com/watch?v=7dCPjcAYBEQ&feature=player_embedded...

Games WOD 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 3 Thrusters 45/30kg 3 Chest to Bar Pullups 6 Thrusters 45/30kg 6 Chest to Bar Pullups 9 Thrusters 45/30kg 9 Chest to Bar Pullups Continue incrementing by 3 reps of each movement every round. Post number of reps to...

Fitness Testing While this happens in some form every time you do a CrossFit workout we will be running a series of tests today that target specific components of fitness. For example: agility, speed, cardio-vascular endurance and power.   We will retest these later in the...

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