Archive for: October 2007

For time:

21 Deadlifts (m:225lb,f:150lb)
30 GHD Sit-ups
15 Deadlifts
20 GHD Sit-ups
9 Deadlifts
10 GHD Sit-ups

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Push Press

3-3-3-3-3-3-3

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4 rounds for time:

20 Box Jumps (2o” box)
15 Overhead Squats (m:95lb,f:65lb)
Run 400 meters

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“Grace”

For time:

30 Clean & Jerk (m:135lb,f:95lb)

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Rest day.

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Check out these CFC Kids!  Welcome to the group, Thomas!

Look at Thomas’ explosive hip power!

  

  

3 rounds for time:

Run 800 meters
50 Walking Lunges (25 each leg)
50 Push-ups

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Dirty Thirty!

For time:

Row 500 meters
30 Push Press (m:75lb,f:50lb)
30 Pull-ups
30 Sit-ups (ab-mat)
30 DB Swings (m:40lb,f:25lb)
30 Push-ups
30 GHD Hip Extensions
30 1-Arm DB Snatch (m:30lb,f:20lb) (15 each arm)
30 Box Jumps (20 in. box)
30 Squats
Run 400 meters

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CrossFit Champions welcomes our newest athletes, Weston and Tonia!

   

  

CrossFit is for everyone, kids included!

Check out these young athletes.

   

   

Saturday or Sunday
(rest the other day)

For time:

Run 3 miles

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As many rounds as you can in 20 minutes of:

10 Thrusters (m:65lb,f:40lb)
10 Pull-ups

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For time:

Run 400 meters
60 Wall Ball Shots (m:16lb,f:12lb)
40 GHD Sit-ups
Run 400 meters
45 Wall Ball Shots
30 GHD Sit-ups
Run 400 meters
30 Ball Ball Shots
20 GHD Sit-ups

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