Todays WOD

November 13, 2012

Published by crossfitadmin at November 13, 2012

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WOD 12/11/12

Four rounds for time: 250m row, 20press ups, 10 hang clean 40 kg. bench mark times are sub:10,9 and 8. Let me know your scores?

October 30, 2012

Published by crossfitadmin at October 30, 2012

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4 Rounds for Time: Deadlift 10 Box Jumps 10 Split Squats 10 Bent Over Row 10

October 10, 2012

Published by crossfitadmin at October 10, 2012

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40 minute WOD tonight. 5 minute per round, R1 400m -Ket swings for score R2 400m -Med ball front squats for score R3 400m -Sit ups […]

October 1, 2012

Published by crossfitadmin at October 1, 2012

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Today we will be focusing on teaching the Sumo Deadlift High Pull. The most effective movement to develop power fast.