Archives for January 2015

Frosted Flakes

“Frosted Flakes”IMG_8095
Teams Of 2 complete:
60 Chest to Bar Pull Ups
60 Calorie Row
15 Synchronized Overhead Squats 135/95
10 Synchronized Overhead Squats 155/105
5 Synchronized Overhead Squats 185/135

Comp Squad:
3×1 Squat Snatch across at 90%
1×6 Front Squat

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“Kashi”

“Kashi”IMG_8007
5 Rounds:
1:00 – Strict Pull-Ups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest

Strength Focus: 1 Rep Max Thruster

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CHS – 1/29/2015

CrossFit WOD –

16 – 12 – 8 – 4
Hang power clean 
Burpee
Shoulder to OH
Toes to Bar

CrossFit Kids – 1/29/2015

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Makeup What You Missed

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IMG_7952 IMG_7957 IMG_7948 IMG_7944Captain Crunch
Deadlifts
Death by Sprints

NAU 1/28 & 1/29

Gymnastics Skills Day

1_28 board

1_29 1 1_29 2 1_29 3 1_29 4

CrossFit Young Athletes – 1/28/2015

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14U Softball Team – 1/28/2015

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CHS – 1/28/2015

CrossFit WOD – 

Deadlift
Build to a Heavy Set of 2

Cashout
On the Minute x 8
Odd Minutes – 7 Deadlifts (65%)
Even Minutes – 60 Double-Unders
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Death by 10m Sprints

CrossFit WOD – IMG_7899
“Agility Day”
“Death by 10 Meter Sprints”
Minute 1 – Run 10 Meters
Minute 2 – Run 20 Meters
Minute 3 – Run 30 Meters
Continue pattern as far as possible.
(one foot crosses line)IMG_7901

Compare to – June 2013,  Jan 2012

Strength WOD – 
Max Height Box Jump

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