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CrossFit challenges you with workouts that combine variety, intensity, and functional movements that translate to your everyday life. It’s seriously intense. And seriously fun. So get off that elliptical machine and check it out.
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Workout Of The Day
Wednesday, March 10, 2010
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Post time to comments.
Tuesday, March 9, 2010
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Post time to comments.
Gina kipping her heart out. The further you push the chest through in the front, the higher you will go in the back.
GHD sit up explanation straight from Greg Glassman.
Monday, March 8, 2010
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Sunday, March 7, 2010
Rest Day!
Saturday, March 6, 2010
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Friday, March 5, 2010
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Post time to comments.
There were some great numbers for lots of people last night. Nice work!
Thursday, March 4, 2010
50-40-30-20-10
Double-unders
Burpees
Wednesday, March 3, 2010
Shoulder Press 3-3-3-3-3-3-3
Post loads to comments.
Where are you Guneet?
Tuesday, March 2, 2010
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Welcome to the group classes Andrea.
Monday, March 1, 2010
"War Frank"
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
Post time to comments.
Congratulations to everyone who completed On-Ramp on Friday! You should all be proud; lots of gains were made. There will be a lot of new faces in the group classes this week. CFLB veterans, please welcome them warmly and help out if you see someone struggling.
I have been way behind in posting photos, but they are all up now. Pretty much the whole month of February was just uploaded to Flickr. See them here.
