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Saturday 6.14.14

hanley —  June 13, 2014 — Leave a comment

DCIM100GOPRO

Workout of the Day
Team WOD:

In pairs, each of you will complete the following 10 Rounds. While one partner is completing their round, the other is hanging from the bar. For every time the partner hanging comes off the bar before the round is complete, both partners will stop and do 3 burpees. Creativity is encouraged.

8 Wall Balls (20#/14#)
8 Kb Swings (32/24kg)
8 Strict Press (95#/65#)

Post your results to the Whiteboard.

tuesday

hanley —  December 31, 2013 — Leave a comment

Reminder! 4:30, 5:30, 6:30 PM CLASSES CANCELLED!

Workout of the Day
Fitness Strength:
7 min to practice DU
Pull-up/Dip Complex

Fitness WOD:
Tabata :20/:10- 8 sets, 1 min rest in between
Squats
Push-ups
Split Squats
Assisted Pull-ups/Ring Rows
Kb Russian Twists

OR

Performance Strength:
5 min to practice DU
Gymnastics Work

Performance WOD:
Tabata :20/:10- 8 sets, 1 min rest in between rounds
Squats
Push Press 65/45
Split Squats
Pull-ups
OHS 65/45

Post your scores to the Whiteboard.

saturday

hanley —  December 14, 2013 — Leave a comment

crossfit

Workout of the Day
Partner WOD of:
7, 3 min rounds:
20 Box Jump Overs w/ Partner tag
20 Sit-ups (per partner)
Max Reps Rope Climbs (sub 5 pull-ups=1RC)
1:00 rest in between rounds