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formats

Friday 456

Published on September 18, 2009, by in WOD.

CrossFit: Skills or make-up day. Handstand pushups. Game: Forward role relay race. Strength: 25-weighted pull-ups Endurance: 2-mile swim A face only a mother could love.   Yesterdays Results Men: 1) Matt 3:58, 2) Eric N. 5:05, 3) Shad 5:30, Jon L. 5:35, Steve 6:11, Luis 6:21, Mike S. 6:25,    Sean 7:10, Jake 7:12, Charles 7:43,

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formats

Thursday 455

Published on September 17, 2009, by in WOD.

Warm-up: Stick drills, power snatches. CrossFit: "Randy" wmv, mov 75-power snatches for time. Level-1:Men 75lbs, Girls 55lbs. Reps will be graded for board. Elements:Men 45lbs, Ladies 15lbs. CrossFit Kids: Super Frogs:Boys 65lbs, Girls 45lbs. Leap Frogs:Boys 45lbs, Girls 25lbs. Tree Frogs:50 reps at 15lbs. Tadpoles: 30 reps with broomsticks. Game: Ring dip relay. Strength: 50 ring dips.

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formats

Wednesday 454

Published on September 16, 2009, by in WOD.

Warm-up: Stick drills, thrusters. CrossFit: 800 meter run, 25 thrusters, 50 KB Swings, 400-13-25, 200-7-13. Level-1: Men 95 and 50, Women 65 and 35. Elements: Men 45 and 30, Women 25 and 25. CrossFit Kids: Super Frogs: Boys 65 and 45, Girls 45 and 30. Leap Frogs: Boys 45 and 30, Girls 35 and 25.

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formats

Tuesday 453

Published on September 15, 2009, by in WOD.

Warm-up: Stick drills, Deadlifts and High pulls. CrossFit: 21-15-9 of Pull-ups and Sumo High Pull Deadlifts, 400 runs after each set.     Level-1: Men 95lbs, Women 65lbs.     Elements: Men 45lbs, Women 25lbs. CrossFit Kids:     Super Frogs: Boys 55lbs, Girls 35lbs.     Leap Frogs: 35lbs     Tree Frogs: 15lbs     Tadpoles: 10lb KB's, stairs. Game: Rope climb relays Strength: Shoulder Press 5

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formats

Monday 452

Published on September 14, 2009, by in WOD.

Warm-up: 100 meter high knee run, 100 heel to butt run, 100 backward run, 100 skipping run. CrossFit: 40 meter sprints.     Level-1: 20 sprints, :30 seconds rest.       Elements: 15 sprints CrossFit Kids:     Super Frogs: 20 sprints, :30 seconds rest     Leap Frogs: 20 sprints     Tree Frogs: 15 sprints, :45 seconds rest     Tadpoles: 10 sprints, :45 seconds rest Game: sprint race

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