5 Rounds for Time:
500m Row
10 Hang Power Snatch
10 K2E
10 CG Push Ups
"Fear is the exact opposite of faith..."
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6.29.2009
6.28.2009
THANK YOU ALL!
Summer Smash @ the Park was a tremendous success...! Thank you all, so very much, who came out, braved the 100 degree weather, and had an awesome time doin' a little CrossFit at the park! We loved having each and every one of you there, and please stay tuned for more incredible events just like this one!
To my peeps...thank you all! Everyone went above and beyond to make this day as killer as it was! You are an amazing bunch and I feel blessed to call you co-workers and friends! Enjoy your weekend!
In health and God Bless,
WG
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To my peeps...thank you all! Everyone went above and beyond to make this day as killer as it was! You are an amazing bunch and I feel blessed to call you co-workers and friends! Enjoy your weekend!
In health and God Bless,
WG
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6.26.2009
O LIFT DAY: DEADLIFT
Deadlift
3x3x3x3x3
"Set the set standard for yourself...and others will soon follow..."
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3x3x3x3x3
"Set the set standard for yourself...and others will soon follow..."
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6.24.2009
RISE AGAINST
For Time:
Every round starts w/ 400m Run, then 21-15-9
Burpees
KB Swings
Box Jumps
"Theres nothing that sparks the internal fire greater than a call to competition..."
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Every round starts w/ 400m Run, then 21-15-9
Burpees
KB Swings
Box Jumps
"Theres nothing that sparks the internal fire greater than a call to competition..."
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6.23.2009
SWEAT MIX
AMRAP= 20 Min
200 M Run
20 KB Swings
10 Push Press
20 OVH Lunges
"We bust ours, to kick yours..."
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200 M Run
20 KB Swings
10 Push Press
20 OVH Lunges
"We bust ours, to kick yours..."
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6.22.2009
WASTELAND
10-1
Power Clean (135/85)
Pull Up
Ab Mat Sit Up
"Are YOU gonna be the leader today?..."
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Power Clean (135/85)
Pull Up
Ab Mat Sit Up
"Are YOU gonna be the leader today?..."
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6.18.2009
PLAN OF ATTACK
5 Rounds for Time:
10 OVH Squats
10 DB Cleans
10 Planche Push Ups
10 Hanging L Raise
"Its your finest moment...when you're down and out, sucking wind...and yet you decide to press on...because you know you'll be that much better in the end..."
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10 OVH Squats
10 DB Cleans
10 Planche Push Ups
10 Hanging L Raise
"Its your finest moment...when you're down and out, sucking wind...and yet you decide to press on...because you know you'll be that much better in the end..."
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6.17.2009
CONQUER or BE CONQUERED
For Time:
400m Run
20 Pull Ups
25 Thrusters
30 KB Swings
400m Run
20 SDHP
25 Push Ups
30 Floor Wipers
250 Jump Rope
"You are not just battling against the clock...You are battling against yourself...You battle your fear of failing the challenge and also your self-determination to not only succeed, but to rise above your plateau and give it your all out best..."
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400m Run
20 Pull Ups
25 Thrusters
30 KB Swings
400m Run
20 SDHP
25 Push Ups
30 Floor Wipers
250 Jump Rope
"You are not just battling against the clock...You are battling against yourself...You battle your fear of failing the challenge and also your self-determination to not only succeed, but to rise above your plateau and give it your all out best..."
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6.16.2009
O LIFT DAY: SQUAT CLEANS
Squat Cleans
4x4x4x4x4
"Increasing physical strength has a positive influence on the strength of the mind, and the spirit..."
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4x4x4x4x4
"Increasing physical strength has a positive influence on the strength of the mind, and the spirit..."
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6.15.2009
CROSSFIT BLOOD: FILTHY 50
50 Reps of each, For Time:
Box Jumps
Jumping Pull Ups
KB Swings
Walking Lunges
K2E
Push Press
Ab Mat Situps
Wall Ball
Burpees
Double Unders
"Everyone talks a big game...I wanna see who is actually gonna bring it!.."
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Box Jumps
Jumping Pull Ups
KB Swings
Walking Lunges
K2E
Push Press
Ab Mat Situps
Wall Ball
Burpees
Double Unders
"Everyone talks a big game...I wanna see who is actually gonna bring it!.."
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6.10.2009
REMATCH
AMRAP= 20 min
10 SDHP
10 Burpees
10 Hang Squat Clean
10 Burpees
10 K2E
"Just a little something to let you know that you're alive this morning..."
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10 SDHP
10 Burpees
10 Hang Squat Clean
10 Burpees
10 K2E
"Just a little something to let you know that you're alive this morning..."
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6.09.2009
SMELLY ZU
For Time:
20 KB Swings
40 Deadlifts
20 Hanging Straight Leg Raises
40 Box Jumps
20 Thrusters
"Make one solid promise to yourself...that no matter what happens...you will always pursue your dreams..."
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20 KB Swings
40 Deadlifts
20 Hanging Straight Leg Raises
40 Box Jumps
20 Thrusters
"Make one solid promise to yourself...that no matter what happens...you will always pursue your dreams..."
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6.08.2009
CROSSFIT BLOOD: FRAN
21-15-9 For Time:
Thrusters (95/65)
Pull Ups
"My arms feel like they're gonna explode...yeah, be careful driving home after this one.."
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Thrusters (95/65)
Pull Ups
"My arms feel like they're gonna explode...yeah, be careful driving home after this one.."
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6.05.2009
THE FORGE
2 Rounds for Time:
400m Run
10 Db Snatch/Arm
15 OVH Squats
20 Push Ups
25 Ab Mat Situps
30 Burpees
"This is freakin hard...I've thrown up twice already..."
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400m Run
10 Db Snatch/Arm
15 OVH Squats
20 Push Ups
25 Ab Mat Situps
30 Burpees
"This is freakin hard...I've thrown up twice already..."
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6.03.2009
"HOMEWRECKERS"
For Time:
40 Reps (1 PC, 1 Lunge/Leg, 1 Push Press, 1 Front Squat)
"It's 'you vs the bar'...one rep at a time...in a fight to the end..."
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40 Reps (1 PC, 1 Lunge/Leg, 1 Push Press, 1 Front Squat)
"It's 'you vs the bar'...one rep at a time...in a fight to the end..."
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DARK SIDE OF THE SUN
AMRAP= 20 min
15 SDHP (95/65)
15 K2E
15 KB Swings (30)
"I feel so powerful all day long...I feel so freakin' awesome.."
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15 SDHP (95/65)
15 K2E
15 KB Swings (30)
"I feel so powerful all day long...I feel so freakin' awesome.."
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6.01.2009
BLEED IT OUT
10 to 1 For Time:
DL (205/155)
Push Ups
Box Jumps
"You've gotta enjoy it, and you've gotta want to get better..."
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DL (205/155)
Push Ups
Box Jumps
"You've gotta enjoy it, and you've gotta want to get better..."
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