Archives for Sep,2012

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Sep28No Comments

WOD / FRIDAY SEPTEMBER 28th

[SURPRISE WOD!]

 

Sep271 Comment

WOD / THURSDAY SEPTEMBER 27th

[Paleo Benchmark WOD #3]

5 Rounds for time of:

20 burpees
20 KBS 53/35

Sep26No Comments

WOD / WEDNESDAY SEPTEMBER 26th

[STRENGTH]
Bench Press 5×5

[WOD]
10 Rounds
5 Hang Power Clean
3 Front Squat
1 Push Press

All at 135/95

Sep25No Comments

WOD / TUESDAY SEPTEMBER 25th

[STRENGTH]
Power Clean 3×5 Linear

[WOD]
3 Rounds
800 M Run
7 Thrusters 135/95
12 alternating pistols

Sep251 Comment

A CrossFit Love Story, Featuring CFGSL Member Bob Brown

Bob Brown, Truly an inspiration to us all and a Champion at everything in life. Thanks for representing and sharing your story with the CrossFit world. You are the “Real Super Man”.

See him tell the story of how CrossFit helped changed his life here on the CrossFit mainsite: http://library.crossfit.com/free/video/CFJ_BobBrown_CrossFitLoveStory_ipod.mov

Sep243 Comments

WOD / MONDAY SEPTEMBER 24th

[STRENGTH]
Front Squat 8×2

[WOD]
5 Rounds for time of:
5 Deadlifts 275/185
10 Burpees
——————–
Rest through 10
——————–
10 Muscle Ups
100 Double Unders

Sep20No Comments

WOD / FRIDAY SEPTEMBER 21st

[ Paleo Challenge Benchmark WOD #2 ]
“Christine”

3 Rounds for time:
500 M Row
12 Body Weight Deadlifts
21 Box Jumps 24/20

****If you are doing the paleo challenge and you can’t do body weight you must do half of your body weight. That is the only other option, also if you do half of your body weight, you also have to go down in box jump height.
If you are doing the challenge, you must be judged and have your reps counted.

 

Sep20No Comments

WOD / THURSDAY SEPTEMBER 20th

[STRENGTH]
4×3 Hang Power Clean

[WOD]
7 Rounds
3 Clean and Jerks 185/135
20 squats

Sep19No Comments

WOD / WEDNESDAY SEPTEMBER 19th

[STRENGTH]
Back Squat 6×2
[WOD]
5 Rounds for time:
7 Ring Dips
7 HSPU
7 Chest to bar pullups

Sep18No Comments

WOD / TUESDAY SEPTEMBER 18th

[ Benchmark WOD #1 for Paleo challenge ]

RANDY
75 Power Snatches for time (75/55)

*If you are doing the challenge, you must be judged by myself or someone who is level 1 certified.