Helping make Concord California a Fitter Place.
2011-12-31 Happy New Year! WELCOME 2012! 10am WOD only today
For Time:
Jerks are with the bar= 45# Men 29-33# women
20 Toes to bars
12 Jerks
20 Kettlebell swings
12 Jerks
20 Calorie row
12 Jerks
20 GHD Sit ups
12 Jerks
20 Push ups
12 Jerks
20 Double unders
12 Jerks
20 Jumping squats
12 Jerks
post times and most proud CrossFit moment of 2011 to comments!
2011-12-30 MaryAnnie WODS at 9am, 12:15 and 6pm!
For Time:
50 Double unders
50 Sit ups
1 round of “Mary”
- 5 Handstand push-ups
- 10 1-legged squats
- 15 Pull-ups
40 double unders
40 sit ups
1 round of “Mary”
30 Double Unders
30 sit ups
1 round of “Mary”
20 Double unders
20 Sit ups
1 round of “Mary”
10 Double unders
10 sit ups
2011-12-29 Partner AMRAP 6pm WOD ONLY today!
As many rounds as possible in 20 minutes:
10 Deadlifts (find a weight that both partners can do safely)
10 partner stand ups (10-total for the pair-butt must touch the floor every rep)
10 overhead passes (BB must start at the shoulder and arms must be fully extended at the top)
200 M relay (one partner runs 100 M while the other rests, then switch)
Post rounds to comments
HAVE FUN!
2011-12-28 Thrusters WODs at 9am, 12:15 and 6pm Today!
George hits 200 on his clean and jerk
A) 5 sets of 5 Thrusters increasing loads for each set
B) Take 75% of highest weight used in A for a round of Tabata Thrusters
C) 4 rounds for time
10 GHD
10 KB Snatch
10 KB Squats
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