April 7th, 2009
Today’s WOD
100 Double unders
10 GHD sit ups
80 Double unders
20 GHD sit ups
60 Double unders
30 GHD sit ups
40 Double unders
40 GHD sit ups
20 Double unders
50 GHD sit ups
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April 6th, 2009
Today’s WOD
Complete as many rounds in 20 minutes as you can of:
10 Thrusters @ 95lbs
10 Pull ups
15 Push ups
15 Deads @ 135lbs
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April 5th 2009
Rest Day
Here is a great article, especially for someone new to CrossFit!http://journal.crossfit.com/2009/01/a-crossfit-startup-guide-part-1.tpl
April 4th 2009
Today’s WOD
‘Run Grace Run’1 mile run
30 clean and jerk (95lbs boys, 65 lbs girls)
1 mile run
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April 3rd 2009
Today’s WOD
Work in three 5 minute intervals, resting 1 minute between each one.
Complete as many rounds in 5 minutes as you can 15 kettlebell swings(1.5 pood boys, 1pood girls) 15 20″ box jumps rest 1 minute Complete as many rounds in 5 minutes as you can 15 pull-ups 15 squats rest 1 minute Complete as many rounds in 5 minutes as you can 15 deadlifts (135lbs boys, 95 lbs girls) 15 double-undersPost number of rounds for each 5 minute interval to comments.
April 2nd 2009
Today’s WOD
21-15-9
20lb Medicine Ball Clean
Handstand push-ups
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