Wednesday, July 29, 2015

28th July 2015 by Mike

W.O.D.

4 rounds for time of:
20 kettlebell swings, 2 pood
20 GHD sit-ups
20 back extensions
20 knees-to-elbows

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Tuesday, July 28, 2015

27th July 2015 by Mike

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And she is back!!!!!

W.O.D.

Power Cleans – take 90% of one rep max

40% x 5 reps

50% x 5 reps

60% x 5 reps

70% x 3 reps

Press – same as above

followed by:

20 EMOM

Even minutes – 3 reps Power Cleans at 70%

Odd minutes – 3 reps Presses at 70%

“Sometimes you need to have a breakdown to have a breakthrough.”

Sarah Verrelli

Monday, July 27, 2015

27th July 2015 by Mike

W.O.D.

“Cindy”

20 minute amrap

5 pull ups

10’push ups

15 squats

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Congratulations!

Sunday, July 27, 2015

26th July 2015 by Mike

We are closed today! Get out there and enjoy It!

Saturday, June 25, 2015

25th July 2015 by Mike

A great day at the Stub Hub Center! Donna was able to enjoy some down time, score some swag (after all she made the mainsite!) and enjoy watching other athletes compete. You can watch all of Donna’s events at the games.crossfit.com and all the events live throughout the weekend! It is impressive – enjoy!

W.O.D.

“DT” with a DB twist

8 Rounds (for Donna’s placement)

12 Deadlifts 115/75#

9 Hang Cleans 115/75#

6 Shoulder to Overhead 115/75#