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Saturday 394

Published on July 18, 2009, by in WOD.

Come and watch Rachel in action today in Auburn at her USA Weightlifting meet at noon.

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

Monster Mash: "Cindy on Steroids"- 15 pull-ups, 30 push-ups, 45 squats, AMRAP in 20 minutes. Teams of 2

Level-1: Team cannot be performing exercises at the same time. Each person must do at least 5 pull-ups, 10 push-ups, 15 squats every round.

Working through the pain.  Nice job Kimo!!

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yesterdays results

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formats

Friday 393

Published on July 17, 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: 400m run or 500m row, pull-ups, box-jumps, wall-balls, knees-to-elbows, burpees.

    Level-1: 3 rounds, 15 reps of each exercise, men-20lb/24", women-16lb/18"

    Elements: 3 rounds,10 reps of each exercise, men-16lb/18",women-10lb/18"

CrossFit Kids: 400m run, pull-ups, box-jumps, wall-balls, knees-to-elbows, burpees.

    Super Frogs: 3 rounds, 15 reps, 20lb/24"

    Leap Frogs: 3 rounds, 10 reps, 10-16lb/18"

    Tree Frogs: 2 rounds, 10 reps, 200m run, sit-ups, 6lb/10"

    Tadpoles: 2 rounds, 10 reps, stairs, sit-ups, soccer ball/10"

Strength: Overhead Squats 3-3-3-3-3

Welcome to the club Ian!

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yesterdays results

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formats

Thursday 392

Published on July 16, 2009, by in WOD.

Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/

CrossFit: "Diane" wmvmov, 21-15-9 of Deadlifts and Handstand Push-ups.

    Level – 1: Men 225lbs, Women 155lbs.

    Elements: Men 155lbs, Women 95lbs. 

CrossFit Kids: "Lil Diane" wmv, mov, 12-9-6 of Deadlifts and Handstand Push-ups.

    Super Frogs: Boys 155lbs, Girls 95lbs.

    Leap Frogs: 30lb Kettle-bells to 65lbs bars. HSPU Progressions.

    Tree Frogs: 20lb Kettle-bells and HSPU Progressions.

    Tadpoles: 10lb Kettle-bells and Stinkbugs. 

Strength: Back Squats 3-3-3-3-3

Jessica, Christina, and Damian keepin' it clean.

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yesterdays results

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formats

Wednesday 391

Published on July 15, 2009, by in WOD.

Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/

CrossFit: Skills or make-up day.

Skills: Kipping pull-ups and rope climbs

Welcome to the club Leslie!

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yesterdays results

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formats

Tuesday 390

Published on July 14, 2009, by in WOD.

Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/

CrossFit: 15-9-6 of Power-cleans, Ring-dips, KB-swings

    Level-2: Men:185lbs, 50lb.  Women:145lbs, 40lbs.

    Level-1: Men:135-155lbs, 50lb.  Women:95-115lbs, 35lb.

    Elements:  Men:115lbs, 40lbs.  Women:65lbs, 30lb.

CrossFit Kids: Same as above. 

    Super Frogs: 65lbs, 30lb.

    Leap Frogs: 35lbs, 20lb.

    Tree Frogs: 25lbs, 15lb.

    Tadpoles:  PVC pipe, 5lb.

Strength: Bench press 3-3-3-3-3

    Grant and Taylor N. working hard!

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yesterdays results

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