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WU-WOD
3 Rounds
25 Squats
Walking Lunges 50ft
WOD
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
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WU-WOD
2 rounds of 40 sec on 20 sec rest
K2E Planks
Hollow Rocks
Bicycles
Butterfly SU
WOD
Hang power clean 1-1-1-1-1-1-1 reps
10 x 40 yard sprints
Post loads and times to comments.
Olympic Lifting Class
6pm-8pm
Snatch & Snatch Progessions
Coach Deric
* 6pm and 7pm wod is still a go
Guys this is Deric's last OLY Lifting class this week. Deric flies out to Colorado Springs this weekend to compete in the CrossFit Olympic lifting Competition! Good Luck Deric have a safe trip. Even more important go kick some ass!
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150 Burpees
on the minute every minute perform one movement
5 SDHP M115 W75
5 K2E
5 Double Unders/Jump tucks
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For time:
10 Sit-ups
10 Goodmornings 45lbs bar
95 pound Thrusters, 30 reps
35 Pull-ups
30 Sit-ups
30 Goodmornings
95 pound Thrusters, 20 reps
25 Pull-ups
50 Sit-ups
50 Goodmornings
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
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CrossFit Members and Family
Time: 6:30pm October 2, 2010
Where: 2206 St. Andrews Way, Phenix City
BYOB and a side dish
Dress: What ever! Pool is open!
RSVP to comments!! For the food order please.
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Overhead squat 3-3-3-3-3 reps
Run 800 meters
Post loads to comments.
CrossFit Endurance, Skills and Drills - video [wmv] [mov]
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Free CrossFit Workout of the Day!
9AM
CrossFit Inception
Invitation to all!
Come and get a taste of real fitness!
10AM Members Only Leader Board WOD!
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
After the Leader Board its lunch time so bring an extra shirt. Game time decision for location!!
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For time:
155/115 pound Power clean 15 reps
30 Ring dips
155/115 pound Power clean 12 reps
24 Ring dips
155/115 pound Power clean 9 reps
18 Ring dips
155/115 pound Power clean 6 reps
12 Ring dips
155/115 pound Power clean 3 reps
6 Ring dips
Post time to comments.
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For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side the plyo-box and then the other side.
Taking the Fear Out of Eating Fat
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Guys this Sunday Kelly goes to Augusta Ironman to race in the name of a great charity. She said it best in her email to us and we support her!! So make a small sacrifice this week for the cause in her name. We are all proud of her! So go out and win the race Kelly! OK just finish!!
Hey guys...I just wanted to let you know something that I was doing... This Ironman 70.3 Augusta thing I am doing is in conjunction with a fundraiser for the Not For Sale Campaign. NFS is an organization that fights human trafficking. The program I am raising money for is to help get some of these rescued kids rehabilitation that incorporate physical activity in their programs. CrossFit people more than anyone understand how physical activity can improve health - both physical and mental and build confidence. Many of these kids were used as child soldiers, laborers, and sex slaves. Not For Sale is a fairly new organization with little bureaucracy - if at all - So every cent of the money raised actually goes to the intended goal of rehabilitating these kids.
Freedom is kind of a big deal... so is physical and mental health.... So I figured this would be the perfect organization for me to be a part of and to raise money for. Maybe someday when I can actually use my degree I can be more hands on with this stuff, right now all I can do is raise money. I have put together a blog where I am writing a little bit about my training (mainly for accountability) ...I have written a lot about CrossFit inception. Here is the link if you're interested: http://racingforfreedom.blogspot.com/
Very Respectfully,
Kelly Tolman
Awards/Programs Director
National Infantry Association
1775 Legacy Way Suite 210
Columbus, GA 31903
Phone (706) 323-2560
Fax (706) 323-0967
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