WOD, Tuesday, Dec 1, ‘09
Posted in News - No CommentsDecember 1st, 2009 by Coach Rob
Max rounds x 20 min:
Burpee, 25 reps
Back Squat, 15 reps, Men: BW, Women: 2/3 BW
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CROSSFIT is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Read more...
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Recent Comments
WOD, Wednesday, Dec 2, ‘09
December 1st, 2009 - No Comments5 min x 5 rounds w/ 1 min recoveries of any combination of the below:
Bike, run, row, jump rope, speed ladder, shadow wrestle/box and heavy bag
December 1st, 2009 by Coach Rob
WOD, Monday, Nov 30, ‘09
Posted in News - No CommentsDecember 1st, 2009 by Coach Rob
3 rounds (21-15-9 reps) for time:
Handstand Push-up
Run, 400 meters
Pull-up
Sunday, Nov 28, 2009
Posted in News - No CommentsNovember 26th, 2009 by Coach Rob
Rest day
Read more...WOD, *Saturday, Nov 28, 2009
Posted in News - No CommentsNovember 26th, 2009 by Coach Rob
“Elizabeth“
3 rounds, 21-15-9 reps, for time:
Clean , Men: 135#, Women: 95#
Ring Dip, Mod: Bar Dip, 30-21-15 reps
*Saturday, Nov 28 - CrossFit Group WOD only from 10am – 12pm
Read more...