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2011 Games WOD (8) Any Way Overhead (5) Athlete's Choice (47) Atlas Stone (Over Shoulder) (3) Back Extension (2) Back Lever (9) Back Squat (92) Bear Crawl (2) Bench Press (39) Box Jump (86) Burgener Warm-up (6) Burpee (50) Burpee (Bar-facing) (7) Burpee Box Jump (3) Burpee Long Jump (2) Burpee Pull-up (3) Burpee Side Jump (3) Burpee Tuck Jump (2) Carioca (3) Chin-up (9) Chin-up (Strict) (4) Clean (13) Clean & Jerk (37) CrossFit Basketball (2) Deadlift (118) Deadlift (Snatch-Grip) (2) Deadlift (Stiff-legged) (2) Dodge Ball (12) Doubleunder (135) Dumbbell Manmaker (4) Dumbbell Press (4) Dumbbell Thruster (2) Dumpster Dash (7) Farmer's Walk (3) Fitness Assessment (6) Front Lever (11) Front Squat (26) Games Wod (11) Girl WOD (72) Glute Ham Raises (28) Handstand Push-up (60) Handstand Push-up (EROM) (9) Handstand Walk (8) Hang Power Clean (25) Hang Power Snatch (14) Hang Squat Clean (3) Hero WOD (71) Hip Extension (25) Hollow Body Rocks (12) Inverted Hold (5) Jump Rope (53) Jump Rope (Alternate Leg) (3) Jump Rope (Single Leg) (2) Kettlebell Press (2) Kettlebell Push Press (2) Kettlebell Sit-ups (Twists) (2) Kettlebell Snatch (12) Kettlebell Sumo Deadlift High Pull (3) Kettlebell Swing (72) Kettlebell Swing (One Arm) (4) Kettlebell Swing (Power) (5) Kettlebell Thruster (2) Kettlebell Twists (2) Knees-to-elbow (38) Leg Lift (2) L-Sit (3) L-Sit (Ring) (2) L-Sit Hold (2) Medicine Ball Clean (15) Muscle-up (52) Named WOD (49) Obstacle Course (2) Overhead Squat (33) Overhead Walk (2) Partner Ball Throw Sit-up (2) Partner WOD (9) Personal Challenge Work (53) Pistol (11) Plank Hold (Weighted) (2) Power Clean (26) Power Snatch (19) Pull-up (117) Pull-up (Chest-to-bar) (22) Pull-up (Jumping) (11) Pull-up (L-Sit) (15) Pull-up (Strict) (15) Pull-up (Weighted) (18) Push Jerk (27) Push Jerk (Behind-the-Neck) (3) Push Press (55) Push-up (80) Push-up (Clapping) (6) Push-up (Diamond) (5) Push-up (Elevated) (7) Push-up (EROM) (2) Push-up (Hand Release) (16) Push-up (One Arm) (5) Push-up (Ring) (8) Push-up (To Row) (2) Push-up (Weighted) (6) Reverse Hyper (15) Ring Dip (58) Ring Dip (Weighted) (4) Ring Handstand Push-up (4) Ring Row (4) Roll out: Shoulders & Arms (6) Rollout: Legs (50) Rollout: Shoulders & Upper Back (61) Rope Climb (33) Row (105) Run (238) Run (Sprint) (4) Run (w/ Medicine Ball) (2) Run Backward (9) Shoulder Press (62) Shoulder-to-Overhead (2) Sit-up (71) Sit-up (Behind head) (2) Sit-up (GHD Weighted) (2) Sit-up (GHD) (77) Sit-up (V) (3) Sit-up (Weighted) (9) Skin-the-cat (33) Skip (3) Slam Ball (16) Sled Run (14) Sledgehammer (2) Snatch (36) Snatch (Split) (2) Snatch Balance (7) Split Jerk (12) Sprints (12) Squat (50) Squat Clean (9) Squat Hold (3) Squat Jump (2) Step-ups (3) Stretch & Roll: Athletes' Choice (70) Stretch: Athlete's Choice (4) Stretch: Hamstring (89) Stretch: High Hammie (6) Stretch: Hip (33) Stretch: Plantar Fasciitis (6) Stretch: Simple Five Way Shoulder (97) Stretch: Smoked Lower Back (10) Stretch: Trainer's Choice (2) Stretch: Wall Stretch (5) Sumo Deadlift (3) Sumo Deadlift High Pull (36) Superman (3) Tabata (40) Team WOD (5) Thruster (37) Toes-through-Rings (3) Toes-to-bar (24) Turkish Get-up (25) Volume Work (3) Walking Lunge (25) Walking Lunge (Weighted) (9) Wall Ball (53) Wall Climb (7) Wallball (2) Yoke Walk (2)

Entries in Leg Lift (2)

Friday
Nov252011

Black Friday Partner Bash

DateFriday, November 25, 2011 at 9:55PM

Nothing like a few bear crawls to get your blood up!

Today's WOD:

Black Friday Partner Bash
  
100m Bear Crawls 
100m Power Skip
100 Jumping Pull-ups
100 Sledge Hammer Hits to tire
100 Leg Lifts
100 Calorie Row
100 Step-ups Back bar 20/18"& 35/25 lbs
  
Bear Crawl, Skip and Row done together; all others one at a time

Warm-up:

  1. Samson Stretch
  2. Walking Lunge w/ rotation x20
  3. Shoulder ROM
  4. Squats x 15
  5. Ring Dips x 10
  6. Burpee Challenge: 15

MOD:

Power Skip 
Bear Crawl
Step ups with bar

Post-WOD:

Athlete's Choice

CFTally Athlete Results:

Bigfoot & Stephen 22:52

Chelsey & Sandy 28:15

Kim Possible & Charlie 28:28

Keith 30:00

Skipper & Jaimie 28:10

Slash & Mighty Mouse 25:18

Neighbor 18:55

Bamf & Andy 19:45

Quentin & Carlos ??

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Thursday
Sep152011

Not so bad with a pal!

DateThursday, September 15, 2011 at 8:52PM

CrossFit has strong a strong aggression-releasing component.

Today's WOD:

Partner Time
  
Step-up w/45/25lb plate Overhead 24/20"
Anyway Overhead 95/65lbs
Ring Rows
Sledge Hammer the Tire
Leg lifts
Kettlebell Swing 24/16kg
  
60 reps of each movement for time.
  
Time limit: 25 minutes

Warm-up:

  1. Row 3 Minutes
  2. Ring Rows x8
  3. Shoulder ROM
  4. Rack Stretch
  5. Anyway Overhead w/bar x8

MOD:

Step-Up
Anyway Overhead
Kettlebell Swing

Post-WOD:

Roll out

CFTally Athlete Results:

Joker/Jollygreen 23:30

Sicilian 25:00+ Scaled

Cornbread/BAMF 25:00+ Scaled

Coco/Madeline 19:59 Scaled

Patrick "OMD" 16:24 Single

Blake//Mike/21:53

Rubberman 17:13 Single

Charlie/Sandy 25:32 Scaled

Mighty Mouse 17:52 Single

Professor/Monkey 17:20

Chris "Chevy" 17:42 Single

Will/James 21:09

 Rover/Couchfit 20:11

Anne/Nikki 21:36

Devin/Alan 17:00 

Rachel 12:54 Single

WonderWoman/Nicole 18:26

Phillip/Jason 18:36

Sarge/Kit Kat 19:26 Scaled

Thad/Karen/ 21:11 Scaled

Happy/Lauren G 20:28

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