Monthly Archives: November 2012

Road Trip!!

On Saturday, December 15 a group of members from our gym are going to travel down to Garden City to work out at their gym, Project Fitness CrossFit. We are planning on doing a partner WOD. If you are interested … Continue reading

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11/30/2012 WOD

Skill – Rowing For Time: 500 M Row – then – 5 Rounds of 10 Push ups 10 Pullups 10 Power Snatches 95#/65# – then – 500 M Row

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11/29/2012 WOD

Max Front Squat 3-3-2-2-1 For Time: 100 M Run 21 Front Squats 135#/95# 15 K2E’s 9 Dips 100 M Run 15 Front Squats 135#/95# 15 K2E’s 15 Dips 100 M Run 9 Front Squats 135#/95# 15 K2E’s 21 Dips 100 … Continue reading

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11/28/2012 WOD

“DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps

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11/27/2012

Max Sumo Deadlift 1-1-1-1-1 For max number of rounds: In one minute complete: 3 Burpee Lateral Jumps 1 Sumo Deadlift Highpull (115#/75#) Every minute add 1 SDHP Go until you cannot complete the round in one minute

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11/26/2012 WOD

For Total Reps: 3 Minute Max Squat Jumps 3 Minute Max Sit ups 3 Minute Max Jumping Lunges 2 Minute Max Pull ups 2 Minute Max Kettlebell Swings 55#/35# 1 Minute Max Inverted Push ups Score is total reps combined

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11/22/12 WOD

20 Minute AMRAP With a partner 5 Burpees 15 Situps 5 Pullups While teammate #1 is working, #2 is holding a wallball (20/14#) overhead, arms locked out when holding OH. Rotate after each round completed. If working partner rests, the … Continue reading

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Team Paleo Challenge Update

Nearly all the results are in, except for the before and after pictures that won’t tip the scales enough. The winning team is Team Rex Kwon Do!!!! Congratulations to all the participants, we’ve seen phenomenal results all around. Congratulations to … Continue reading

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11/21/2012 WOD

4 Minute AMRAP 10 Lunges (L/R =1) 10 Deadlifts 185/135# 10 KB Swings 55/35# 10 Jumping Pullups 4 Minute AMRAP 20 Situps 20 Box Jumps 24/18″ 20 Wallballs 20/14# 4 Minute AMRAP 30 Pushballs 30 Double Unders 30 Toe Touches … Continue reading

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Paleo Challenge is Over!!!

Last day of the Team Paleo Challenge was yesterday!!! Make sure you turn in your last week of food logs, bop pod results and stop by and get your after pictures. If you used the scale at the gym, stop … Continue reading

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