Monthly Archives: July 2013

Thursday 01 August WOD

“Nancy” 5 ROUNDS FOR TIME: 400m Run 15 Overhead Squats 95/65lbs      

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Wednesday 31 July WOD

“Annie” 50-40-30-20-10 REPS: Double Unders Situps

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Monday 29 July WOD

YOUR CHOICE: “GRACE” FOR TIME: 30 Clean and Jerk 135/95lbs OR “ISABEL” FOR TIME: 30 Snatch 135/95lbs Each day this week we will do a different Crossfit Benchmark Girl WOD.  Weights listed are as prescribed by CF HQ.  Please scale … Continue reading

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Tuesday 30 July WOD

Modified “Helen” 3 ROUNDS FOR TIME: Run 400 meters 21 Kettlebell Swings 35/53lbs 12 Hand Release Pushups Helen normally has 12 pullups each round instead of hand release pushups. Due to limited pullup bar space, we are making a modification! … Continue reading

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Friday 26 July WOD

DEATH BY KETTLEBELL SWING Death by format is as follows: Minute 1 = 1 rep Minute 2 = 2 reps Minute 3 = 3 reps Continue until you cannot complete the required reps in that minute. Melissa will not be … Continue reading

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Thursday 25 July WOD

4 ROUNDS FOR TIME: 400m Run 10 Box Jumps 24/18″ 10 Medicine Ball Situps 20/14lbs Melissa will not be at the lunch workout today or Friday due to furlough.

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Wednesday 24 July WOD

12 DAYS OF CHRISTMAS IN JULY! FOR TIME: 1 100m sprint 2 Thrusters (95/65) 3 Push Press (95/65) 4 Power Cleans (95/65) 5 Hand Release Pushups 6 Air Squats 7 KB Swings (53/35) 8 Med Ball Situps (20/14) 9 KB … Continue reading

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