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WOD 7/20/12

July 19, 2012 by  

FRIDAY FITNESS FUN (with a side of bacon)!

 

NLI Champs and Cheering Crew

July 19, 2012 by  

cfk expo

July 13, 2012 by  

WOD 7/2/12

July 2, 2012 by  

  • 400m Run
  • 20 Deadlift
  • 400m Run
  • 20 Power Clean
  • 400m Run
  • 20 Squat Clean
  • 400m Run
  • 20 Jerk

Be careful out there…

June 10, 2012 by  

WOD 6/10/12

June 10, 2012 by  

Rest or Go climb a mountain. But be careful out there…

CrossFit for Hope

June 8, 2012 by  

WOD 6/9/12

June 8, 2012 by  

“Hope”

  • 3 rounds of:
    • Burpees
    • 75 pound Power snatch
    • Box jump, 24″ box
    • 75 pound Thruster
    • Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

 

WOD 6/4/12

June 4, 2012 by  

  • Deadlift (5,3,1)

then

  • 4 Rounds
  • Bear Complex
  • 200m Run

summer runnin’

May 29, 2012 by  

WOD 5/30/12

May 29, 2012 by  

  • Jerk  3 sets of 3

then

  • 3 Rounds
  • 400m Run
  • 20 KBS
  • 10 Burpee
  • 10 Pull-up

Go out and Play

April 5, 2012 by  

WOD 4/6/12

April 5, 2012 by  

Oh yea oh yea Friday Fitness Fun-day

Bryan jumpin’ at NLI

March 20, 2012 by  

WOD 3/20/12

March 20, 2012 by  

7 Rounds

  • 30 sec Double Unders
  • 30 sec Rest
  • 30 sec Burpee
  • 30 sec Rest
  • 30 sec KBS
  • 30 sec Rest

Kids at the Games

March 18, 2012 by  

WOD 3/19/12

March 18, 2012 by  

Part 1

  • Strict Press – 1 Press on the minute for 10 minutes (No Racks)

Part 2

  • 4 Rounds
  • 200m Run
  • 5 Dead Hang Pullups

 

WOD 2/7/12

February 7, 2012 by  

50x Shoulder to Overhead (135/95)
Each time the bar is put down= 5 Pullups

Cash Out:  Tabata Row
Tweak:  5×5 Pistols (5 sets of 5 each leg- rest 30 sec in between each set)
****Can do pistols before rowing

WOD 12/16/2011

December 15, 2011 by  

Friday Fitness Fun

thruster oc09

December 5, 2011 by  

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