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WOD 01/29/15

Note there will NOT be Open Gym today at 4pm.  Regular evening classes start at 5pm & 6pm.

Warm-up: With PVC

5 Rounds 3 Reps OHSq

5 Rounds 2 Reps Hang Squat Snatch

Strength:  Overhead SquatIMG_4521

8 Rounds of 4 Reps at 60% 1RM Snatch

Metcon: 3 Rounds For Time

21 Knees To Elbow

15 Power Snatch  95#/65#

9 Burpees Over The Bar

We had a great day of WODs yesterday and dinner at Tijuana Flats. A special thank you to Coach Terri Rosen for spending the day with the SWCF family!

WOD 12/09/14 Strength Cycle Continues!

Strength: Front Squatrogue-fitness

8×3 @80% 1RM
Metcon: 3 Rounds For Time

21 Weighted Sit-ups  25#/15# (Elite = GHD floor touch)

15 Push Press 135#/95#

9 Burpees

Military Bonus:  1 Mile For Time (record times for comparison)images

WOD 11/25/14

This is very similar to a couple past Games WODS and should be a lot of fun…bring your hand wraps/tape/gloves!

Warm-up: 5 Rounds

200m Run, 10 PU, 10 KBS 53#/35#

Metcon: For Timeth

15-12-9-6-3

Squat Clean  155#/95#

Handstand Push-ups

Knees to Elbow

CrossFit Games Athlete Dan Bailey with perfect Squat Clean form.

Hero Partner WOD Monday 11/24/14

Happy Monday folks!!!  We will be tackling the Hero WOD “Nutts” slightly modified for partners. It’s a BIG one, come prepared!!!

“Nutts” complete all reps for time  (45 min time cap)

20 Handstand Push-upsth

30 Reps of Dead Lift  250#/175#

50 Box Jumps  30″/24″

70 Pull-ups

150 Wall Balls  20#/14#

300 Double Unders

Run 400m with 45# Plate

Run must be completed together, all other reps may be broken up as the partners choose, each movement must be completed in its entirety before advancing to the next movement.  Pic of our troops doing CrossFit on base in Kandahar.

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