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formats

Saturday 519

Published on November 21, 2009, by in WOD.

CrossFit 101 with Coach Glassman. Event starts at 8:30 am, park in the lower parking lot. Schedule for the day is listed below. Event is sold out and no seats are available. 0800 – 0900 sign waivers and get seated. 0900 – 1200 Coach Glassman question and answer. 1200- 1300 Lunch. 1300 – 1400 Coach

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formats

Friday 518

Published on November 20, 2009, by in WOD.

Track Brian and Jake at Baja 1000 CrossFit: AMRAP in 20:00 of 15-KB Swings, 10-Box Jumps, 5-Pull-ups. Warm-up: JA's, Five rounds of 1-rope climb's, 10-jumping squats. Level-1: Men 50lbs, Women 35lbs, 24". Elements: Men 30lbs, Women 25lbs, 18". CrossFit Kids: Super Frogs: Boys 35lbs, Girls 30lbs, 24". Leap Frogs: 25lbs, 24". Tree Frogs: 15lbs, 18". Tadpoles:

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formats

Thursday 517

Published on November 19, 2009, by in WOD.

CrossFit:"The Battlefield", Five rounds of 15-DL, 12-HPCleans, 9-FSquats, 6-PPress. Warm-up: JA's, 25-pass through's, 25-OH Squats, 25-OH Lunges, 25-wall ball, stick drills, one round w/half weight. Level-2:Men 135lbs, Women 95lbs, CO 30:00 for board. Masters:Men 105lbs, Women 55lbs. CO 35:00 for board. Level-1:Men 75-95lbs, Women 65-85lbs. Elements:Three rounds, Men 65lbs, Women 35lbs. CrossFit Kids: Super Frogs:Boys 65lbs,

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formats

Wednesday 516

Published on November 18, 2009, by in WOD.

CrossFit: Strength and Endurance Day. Warm-up: JA's, three rounds of 5-HS Push-ups, 10-ring dips, 15-tricep push-ups. Strength: Pyramid Pull-ups, 1-10, 10-1, :45 second rest. No bands until you fail. Endurance: 5-suicide sprints or 20-50 meter freestyle sprints. Sometimes the only way you can earn your wings is to fly. Yesterdays results   

 
formats

Tuesday 515

Published on November 17, 2009, by in WOD.

CrossFit: Five rounds, 20 push-press, 20-w lunges, 100m plate carry. Warm-up: JA's, 25-jumping squats, 25-clapping pushups. Level-2: Men 95lbs & 45lbs, Women 65 & 25lbs. Level-1: Men 65 & 25lbs, Women 35 & 10lbs. Elements: Broomsticks and OH lunges w/broomsticks. CrossFit Kids: Super Frogs: Boys 65 & 25lbs, Girls 45 & 10lbs. Leap Frogs: Boys

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