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formats

Thursday 399

Published on July 23, 2009, by in WOD.

CrossFit:  Skills or Make-up day.

Skills: Rope climbs, GHD sit-ups, hip and back extensions, Handstands. 

Strength: DB Shoulder Presses, 5 sets max reps. Men 50lbs, Women 25lbs.  

Rachel had a great competition this weekend, check her out making some big lifts.


 
formats

Wednesday 398

Published on July 22, 2009, by in WOD.

Sign up for CFBV's weightlifting workshops taught by Rachel Izzo, a nationally ranked Olympic weightlifter.  Click here for more details. Download Weightlifting workshop flier

CrossFit: "Angie" – Pullups, pushups, situps, squats, complete each before moving on.

    Level – 1: 100 graded reps of each for board. 35:00 minutes cutoff.

    Elements:  75 of each.

CrossFit Kids:  Same as above.

    Super Frogs: 100 of each.

    Leap Frogs:  50 of each.

    Tree Frogs:  25 of each.

    Tadpoles:  3 sets of 10 each.

Strength: Bench press 5-5-5-5-5   

Our workouts are competitive events.

The strength and value of CrossFit lies entirely on our dominance of other athletes.

The truth is divided through competition not debate. 2009 CrossFit Games

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Yesterdays results

Tuesday

 
formats

Tuesday 397

Published on July 21, 2009, by in WOD.

Sign up for CFBV's weightlifting workshops taught by Rachel Izzo, a nationally ranked Olympic weightlifter.  Click here for more details. Download Weightlifting workshop flier

CrossFit: 40 Double-unders, 30 overhead walking-lunges, 20 weighted sit-ups, 10 power snatches.

    Level – 1: 3 rounds. Men-45, 45, 95lbs. Women-25, 25, 65lbs.

    Elements: 3 rounds. Men-25, 25, 65lbs. Women-10, 10, 35lbs.

CrossFit Kids: Jump-rope, walking-lunges, sit-ups, power snatches.

    Super Frogs: Same as Elements.

    Leap Frogs: 3 rounds. 75 singles, 25, 15, 5 reps. 15-25lb snatches.

    Tree Frogs: 2 rounds. 50 singles, 25, 15, 5 reps. PVC snatches

    Tadpoles: 2 rounds. 25 singles, 25, 15. 5 reps. broomstick snatches.

Strength: Deadlift 5-5-5-5-5

The Lyon family at the CrossFit Games.

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formats

Monday 396

Published on July 20, 2009, by in WOD.

Sign up for CFBV's weightlifting workshops taught by Rachel Izzo,
a nationally ranked Olympic weightlifter.  Click here for more details.
Download Weightlifting workshop flier

CrossFit: 21-15-9 Squat clean and jerks with a 400m run before each set.

    Level – 1: Men:135lbs, Women:95lbs

    Elements: Men:95-135, Women:65-95

CrossFit Kids: Squat clean and jerks and a run before each set.

    Super Frogs: 21-15-9, 400m run, 95-135lbs

    Leap Frogs: 21-15-9, 400m run, 45-95lbs

    Tree Frogs: 15-9-6, 200m run, 15-35lbs

    Tadpoles: 15-9-6, 100m run, broomstick-PVC pipe

Strength: Weighted pull-ups 3-3-3-3-3

Its vacation time, where are you going or where have you been?

MarySEffiel

 
formats

Sunday 395

Published on July 19, 2009, by in WOD.

Sign up for CFBV's weightlifting workshops taught by Rachel Izzo,
a nationally ranked Olympic weightlifter.  Click here for more details.
Download Weightlifting workshop flier

Rest or make-up day.

Daniel rests after a meeting with "Diane."

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yesterdays results

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