Monthly Archives: February 2015

Friday, February 27 Gym Open @ 6:20am

show up people can do 15.1 WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk … Continue reading

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Thursday, February 26 Gym Open @ 6:20am

Don’t forget that Thursday night at 8:00 pm we are invited to Pat Kelly’s place to watch the first workout of the CrossFit Open It is Pat’s birthday as well:) Also note that we want to donate money to Scott … Continue reading

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Wednesday, February 25 Gym Open @ 6:20am

  PREPARATION: 500m easy row 250m hard 400m easy row 250 hard 300m easy row 250 hard 500m easy row STRENGTH: Incline Bench Press Pendlay Rows Met-Con WOD: 21-15-9 of: Push Ups OHS @ 75 Sit Ups

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Monday, February 23 Gym Open @ 5:20pm

How to Register for the 2015 CrossFit Open 1. Navigate yourself over to http://games.crossfit.com/ 2. At the top right side of the website under announcements, you’ll see a photo that says “THE OPEN” in white and “REGISTER HERE” in blue. … Continue reading

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Friday, February 20 Gym Open @ 6:20am

http://www.crossfit204.com/how-the-pyramids-were-actually-built/ PREPARATION: 1000m Row STRENGTH: DBell Bench Press DBell Croc Rows Landmine Squats Landmine Squat Shoulder to Shoulder Press Landmine Complex https://www.youtube.com/watch?v=XgkLAMsjHps Met-Con WOD: to be determined  

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Thursday, February 19 Gym Open @ 6:20am

PREPARATION: Extended Burgener Warm Up STRENGTH: 12 minute EMOM of: Push Press + Pause Jerk (3 second pause at bottom of dip) heavier each round Met-Con WOD: 5 minute AMRAP of: 5 Deadlifts @ 225 5 HSPU (or Hand-Release Push … Continue reading

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Wednesday, February 18 Gym Open @ 6:20am

Training and learning is an arduous process and yet it can be fun. But entertainment cannot be the goal. I am signing up for the Open on Friday; I will also be doing the Judges’s course this weekend. Let’s get … Continue reading

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