Month: December 2009

COUNT-DOWN

10- SQUAT CLEANS-200M RUN 9- SQUAT CLEANS-200M RUN 8 – SQUAT CLEANS-200M RUN 7 – SQUAT CLEANS-200M RUN 6 – SQUAT CLEANS-200M RUN 5 – SQUAT CLEANS-200M RUN 4 – SQUAT CLEANS-200M RUN 3 – SQUAT CLEANS-200M RUN 2 – SQUAT CLEANS-200M RUN 1 – SQUAT CLEANS-200M RUN

SMA-Awareness-WOD-December-29-2009

“Bugaboo” For time: 75/45 pound Thruster, 200 reps “Bug and Addi”: A Father’s Tale by Ben Abruzzo Please read these words from my best friend, Ben, whose life and family has been forever changed by Spinal Muscular Atrophy (SMA): “CrossFit is full of stories about people whose lives were changed through fitness, health and community. …
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DEADLIFT

3-3-1-1-1

20-THEN-400M

20 TIRE STRIKES 400M RUN 20 BOX JUMPS 400M RUN 20M BURPEES 400M RUN 20M PULLUPS 400M RUN

b—DECK-THE-HALLSb

WE WILL HAVE A 9:00AM GROUP CLASS ONLY TODAY MOVE FROM “HOUSE TO HOUSE” AND PICK UP SOME CROSSFIT FIGGY PUDDING… 10 CAL ROW 10 POWER CLEAN 135/95 1O BURPEES RUN 400M 20 STEPS OVERHEAD WALKING LUNGES 20 HSPU 30 DOUBLE UNDERS 30 WALL BALL 20/12 30 SQUATS RUN 800M 40 SDHP 75/45 40 PULLUPS


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