Archive for February, 2011

The Deadleg

Monday, February 28th, 2011

5 rounds
25x Box jump (24 inch)
25x Squat jumps
25x Mountain climbers (4 count)
100 ft walking lunge steps with (45#/25#) barbell overhead

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This Weeks Fight Club WOD

Sunday, February 27th, 2011

1 round
50x Double jab/Cross
50x Squats
30x Pull-ups
20x Sit-up to standing
50x Front kick/Round kick
30x Burpees
100x Punches
30x Thrusters (45#)
100x Knee strikes

Rest Day

Sunday, February 27th, 2011

– Courtesy of CrossFit Inc.

5 rounds

Saturday, February 26th, 2011

25x Bosu squats
25x GHD back extensions
30 second (cumulative) handstand hold

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Fight Club for Saturday 02/26/11

Friday, February 25th, 2011

Fight Club for Saturday 02/26/11 will be held at 9 am.

The Program

Friday, February 25th, 2011

Onge in our new Fight Club Class.

Remember Onge, the first rule of Fight Club!


100x Double unders
then
5 rounds
5x Renegade man-makers (35#/25# DBs)
10x DB TGUs (35#/25#)
15x Overhead squats (75#/45#)

then
100x Double unders

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4 rounds

Thursday, February 24th, 2011

Wall ball (20#/14#) 50-40-30-20x reps
Pull-ups, strict 20-15-10-5x reps

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Bonus:
Tabata
Bike and Row

Fight Club for Thursday 02/24/11

Wednesday, February 23rd, 2011

Fight Club will be held at 6:30 pm on Thursday 02/24/11.

30 rounds

Wednesday, February 23rd, 2011

I didn’t know leprechons did CrossFit!

1x Squat clean (135#/95#)
2x Reverse lunges (bar in racked position)
1x Overhead press, anyhow

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Fight Club for Wednesday 02/23/11

Tuesday, February 22nd, 2011

Fight Club for Wednesday 02/23/11, will be held at 9:00 am.