Protected: Sunday 11.27.16 WOD NOTES
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Saturday 11.26.16 WOD
Happy 40th Birthday Coach Ana! WOD “The BIG “0”” In teams of 2: In 40min Complete: 40 Power Snatches (165,115,135,95) 40 Burpees 40 Bar Muscle Ups (Rx=C2B+PU) 1 Mile Run –5min Rest– 40 T2B (Rx=K2E) 40 Cals Assault Bike **Score time, including 5min rest **Total time cap 40min (including mandatory rest) $ Out Have a […]
Protected: Saturday 11.26.16 WOD NOTES
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Friday 11.25.16 WOD
Max Effort Lower WOD “Black Friday” 4min AMRAP 25 Front Squats (95,65,75,55) 25 Bounds (24,20,20,20) Max Cal Row –4min Rest– 4min AMRAP 20 Front Squats (115,75,95,65) 20 Bounds (24,20,20,20) Max Cal Row –4min Rest– 4min AMRAP 15 Front Squats (135,95,115,75) 15 Bounds (24,20,20,20) Max Cal Row –4min Rest– 10 Front Squats (155,105,135,95) 10 Bounds (24,20,20,20) […]
Protected: Thursday 11.25.16 WOD NOTES
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Thursday 11.24.16 WOD
Thanksgiving and Black Friday hours Thursday 11.24.16 9am WOD, Radnor Memorial Park Friday 11.25.16 9:30am & 4:30pm ONLY (babysitting available) “Don’t Drop the Turkey!” In Teams of 2 or 3 Complete: 400m Run –Then– 100 Sit Ups 50 Deadlifts (85,55) 100 Squat Jumps 50 Hang Power Cleans (85,55) 100 Sit ups 50 Front Squats (85,55) […]
11.24.16 Box Brief
Thanksgiving Workout and Black Friday Schedule With November comes Thanksgiving, an excuse to eat until you hate yourself, right? Well, sorta. We can help build you a calorie bank, though! Come to Radnor Memorial Park on Thanksgiving morning, 11/24, to get a workout in. Boxes will be closed, so make sure you get there, WOD […]
Wednesday 11.23.16 WOD
Monster Mash! WOD “Moose” For Time –Buy In– 1000m Row –Then– 10 Rounds 7 Bar Facing Burpees 3 Thrusters (95,65) –Then– 1200m Run with med ball (20,14) **40min time cap In honor of PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in […]
Protected: Wednesday 11.23.16 WOD NOTES
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11.22.16 Box Brief
RosVember Update! Channing Tatum, Kobe Bryant, Cameron Diaz and Bob Harper?? All CrossFitters getting their butts kicked in RowVember by
