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formats

Tuesday 446

Published on September 8, 2009, by in WOD.

Warm-up: Plank poses, plank, one arm, one leg, elbows, supermans. CrossFit: Five rounds of 15 reps of each, K 2 Elbows, Situps, Toes 2 Bar, Atomic Situps.     Elements: 3 – 4 rounds. CrossFit Kids:     Super Frogs: Five     Leap Frogs: Five     Tree Frogs: Four at 10 reps     Tadpoles: 3 at 5 reps. Game: stair relay races Strength:

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formats

Monday 445

Published on September 7, 2009, by in WOD.

The CFBV Race. At 10am we will meet and hand out the clues to the race. The race will be both fun and exhilarating. Each team will need a camera to provide proof of performance, a notepad, a backpack, and your water bottles.  We will be racing in the wonderful countries of Factorias and Bellevuis. These countries

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formats

Sunday 444

Published on September 6, 2009, by in WOD.

Rest day. Jon and Jen taking a rest day in the Windy City.   Yesterdays Results

 
formats

Saturday 443

Published on September 5, 2009, by in WOD.

D-Day All, today we make history. The day has come upon us to vanquish the enemies of America and destroy those who would do us harm. Your mission will be to run across the 800 yard enemy beach with with all your gear and weapons. Once you are across the beach you will have to assault an em-placed enemy 200 yards

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formats

Friday 442

Published on September 4, 2009, by in WOD.

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Tommorow at 8:00 am. info@crossfitbellevue.com   CrossFit: Skills or make-up day. Double Unders.     Game: Med ball relay races. Strength: Bench press 5 x 5 Endurance: 1-mile, 90lb rucksack march. Sometimes a picture says so much.   Yesterdays results