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formats

Thursday 448

Published on September 10, 2009, by in WOD.

Warm-up: 4-gym length Bear Crawls.

CrossFit: 400 meter runs, tricep, chest 2 ground, & wide pushups.

Level-1: Five rounds, 10 reps each.

Elements: Four rounds, 5 reps each.  

CrossFit Kids:

    Super Frogs: Five rounds, 10-reps each.

    Leap Frogs: Five rounds, 10-reps each.

    Tree Frogs: Four rounds, 5 reps each.

    Tadpoles: Three rounds, stairs, 5 reps each.

Game: Wheel barrow races.

Strength: Rest

Endurance: 1-mile swim.

Enatai Beach WOD's, See you next summer.
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Yesterdays results

Wednesday

 
formats

Wednesday 447

Published on September 9, 2009, by in WOD.

CrossFit: Skills day, Pistol Progressions

Game: 1-legged suicide races.

Strength: Back Squats, 5 sets of 3 reps, HEAVY.

Endurance: 5k row

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Yesterdays results

Tuesday

 
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: Dead-lifts, 5-4-3-2-1 add weight each set.

Endurance: 3-mile run

Ladies and gentlemen give a warm welcome to Alexander C., the future of elite fitness.  

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Yesterdays results

Monday

 
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 are treacherous so please dress for the occasion and be prepared to survive on your own. You may get wet, you may get sweaty and you may get dirty so cover up your car seats and get your old clothes on because its going to be fun.
 
This race is geared for the whole family and will be more fun then tiring so bring the kids and make it a day to remember.  

All other classes except Fundamentals at 6:30pm are cancelled. Have a happy labor day.

Excersises:

Team Fran and Trivia Question.

2-mile run to Enatai Beach Park, 100 yard swim to bouy, 200- yard wheel barrow race across beach,

three rounds of 5 HSPU and 10 burpees at Starbucks,

800 meter Farmers walk at Bellevue Park,

Three rounds of hill run, hill role, burpees at Northwest Arts Community Center.

Team Helen at gym.

Penalty Burpees and Trivia Question.

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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.

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Yesterdays Results

Saturday