Thursday: 140417

Posted: April 16, 2014 by Todd Katz in WODs

For Time:
800 Meter Run
30 L-Pullups
800 Meter Run
30 Toes 2 Bar
800 Meter Run
30 Burpees to 6 inch target

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Wednesday: 140416

Posted: April 15, 2014 by Todd Katz in WODs
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Reminder: No CrossFit Kids today. Class will resume this Saturday. Advocare Meeting Thursday Night April 24th at 7:30 PM

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Compare to: 131228

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Tuesday: 140415

Posted: April 14, 2014 by Todd Katz in WODs
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Reminders: No Kids Class on Wednesday this week. Advocare Meeting Thursday Night April 24th at 7:30 PM.

Part A) Heavy Power Snatch (15 minutes work up to a heavy single)

Part B) Randy
For Time:
75 Power Snatches 75#

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Compare to: 130523

Monday: 140414

Posted: April 12, 2014 by Todd Katz in WODs
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Reminder: No CrossFit KIDS today or Wednesday.

Part A) Heavy Power Clean (15 minutes work up to a heavy single)
Part B) Annie:
50-40-30-20-10 Reps for time of:
Double Unders
Situps

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Compare to: 140307

Saturday: 140412

Posted: April 11, 2014 by Todd Katz in WODs
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Notes: No CrossFit Kids Classes Monday or Wednesday Next Week. Also, no Open Gym next two Sundays. Open Gym will resume after Spring Break.

For Time in Teams of Two:
Team Nutts:
20 Handstand push-ups
250 pound Deadlift, 30 reps
50 Box jumps, 30 inch box
100 Pull-ups
200 Wallball shots, 20 pounds, 10′
400 Double-unders
Run 800 meters with a 45lb plate

Rules: Only one athlete may be working at one time. During the run, the team must run together with one person holding the plate. At no time is the plate allowed to touch the ground. The time is scored only when the plate is returned to the rack.

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Friday: 140411

Posted: April 10, 2014 by Todd Katz in WODs
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Notes: No CrossFit Kids classes Monday April 14th and Wednesday April 16th.

AMRAP 16
30 Double Unders
20 Situps
10 Hang Power Cleans 155/115

Thursday: 140410

Posted: April 9, 2014 by Todd Katz in WODs
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Notes: No CrossFit Kids classes Monday April 14th and Wednesday April 16th.

Four rounds EACH for time of:
Row 500 meters

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Coach’s Notes: Make sure you take adequate recovery between each of these rounds. This is an all out blood and guts effort. 5 – 7 minutes of recovery at least.

Compare to: 130807