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W.O.D 7.23.14

7-23 020

A. Skill Work:  Wall Walks

B.  AMRAP 30

200m farmer carry (1.5/1)

3 Wall Walks

20 alternating step-ups onto 20″ box

400m Run with Air Tank

 

By |July 23rd, 2014|Categories: Uncategorized|Tags: |0 Comments

Bootcamp

imageBig shout out to our July Bootcampers!  Today was our re-test day and every single bootcamper improved their numbers on both our 10 minute AMRAP of  100M sprints, 5 thrusters, 5 push-ups, and 10 sit ups, from our day 1 test. Plus, everyone improved on their rounds for Death By 10 Meters  (with 1 participant adding 5 more rounds!).

August session starts Monday  - July 28th!  We meet Mondays, Wednesdays, and Thursday mornings at 5:30 am.  Join us and send your friends. Coach Tully, Coach Buzz, and I would love

By |July 23rd, 2014|Categories: Uncategorized|Tags: |1 Comment

ce Class Week of 7/21 to 7/27

WOD  1

16 rounds

100 Meter Sprint

Rest 60 Seconds

 

WOD 2

100 M Run

10 KB Swings 1.5 / 1)

150 M Run (50 m 3x’s)

10 KB Swings

200 M Run

10 KB

400 M Run

10 KB

200 M Run

10 KB

150 M Run

10 KB

100 M Run

10 KB

 

WOD 3

Run 1 mile

Rest 3 min.

Run 800 M

Rest 2 Min.

Run 400 M

Rest 1 Min

Run 200 M

Focus on Breathing!!

By |July 23rd, 2014|Categories: Uncategorized|Tags: |0 Comments

Cynergy Kids

CrossFit Kids 7/22/2014

3 Rounds:

3 Handstand Kick ups

5 Toes 2 ring / Knee Raises

10 Air Squats

100 / 50 M Row

Games;

Relay race; 50 ft 3 legged race w partner… to Broad jump… to crab walk… Finish w 3 legged race w partner.

By |July 23rd, 2014|Categories: Uncategorized|Tags: |0 Comments

W.O.D 7.22.14

FBad1

A.  Squat Snatch: build to a Max in 20 minutes

B.  3 Front Squats: @ 80% x 5 @ 20X1 tempo

*same weight each set

*rest 1:30 between sets

C.  Tabata: Row for Distance

Great job at Oly class tonight guys, Clean and Jerks are really coming along!! Remember to keep up with your mobility!

Again REMINDER there will be NO YOGA this Saturday morning.

By |July 22nd, 2014|Categories: Uncategorized|Tags: |0 Comments