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formats

Friday 646

Published on March 26, 2010, by in WOD.

CrossFit: Lets run, 1-mile run, 400 sprint, 800 sprint, 400 sprint, 800 sprint, 1-mile run. For time. Warm-up:  JA's, 5:00 JR. Moms2B and injured:  2k row, 500 row, 1k row, 500 row, 1k row, 2k row. CrossFit Kids: Leap Frogs: 1-mile run, 2x 800, 1-mile run. Tree Frogs:  1-mile run. Tadpoles: 800 run. Pre-BUD/S: 0900 –  Do all runs with

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formats

Thursday 645

Published on March 25, 2010, by in WOD.

CrossFit: Strength then Endurance Warm-up: JA's, 25-toes to bar. Strength: 100 wieghted sit-ups, M45, W25. 100 back extensions. Endurance: 500-four count flutter kicks. 1-2-3-1, 1-2-3-2…..etc. Pre-BUD/S: 0900 – 10k run. 1600 – Strength and Endurance.   Great Job to David Valdez for completing his first benchmark. you have come along way brother, keep up the good

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formats

Wednesday 644

Published on March 24, 2010, by in WOD.

CrossFit: "Kelly" Five rounds of 400 m run, 30-box jumps, 30-wall ball shots. Warm-up:  JA's, 800 run, 20 knee to chest jumps, 20-bar thrusters. Level-2 & 3: M20, W16, 24" Level-1: M16, W10, 18" Moms2B and injured:  500 row, 10lbs, 20-18" step ups each leg. CrossFit Kids: Leap Frogs: 12lbs, 24". Tree Frogs:  20 reps of 4-6lbs, 18",

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formats

Tuesdy 643

Published on March 23, 2010, by in WOD.

CrossFit: Three rounds of 50-push-ups, 50-jumping lunges, 800 run. Warm-up: JA's, 800 run, 25-tricpep push-ups, 25-box jumps. Moms2B and injured:  25 knee push-ups, 30 standing lunges, 1000 rows. CrossFit Kids: Tree Frogs:  Three rounds, 20-push-ups, 20-lunges, 200 runs. Tadpoles: Three rounds, 15-push-ups, 20-lunges, stairs. Strength: max rep wall-ball shots in 2:00, put the ball down your done.. Endurance: 4-mile 45lb ruck march.

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formats

Monday 642

Published on March 22, 2010, by in WOD.

Come celebrate Levi's birtday this Friday evening, March 26th at 7:30 pm, at the Ipanema Grill. If you have never been there, it's delicious and abundant food… All you can eat, actually. It's a little spendy though, $39 per person. (http://www.ipanemabraziliangrill.us/). After dinner moving to the Ballroom in Fremont for drinks, pool, carousing, etc. etc. (http://ballroomfremont.com/) CrossFit:

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