Archive for December, 2011
WOD
WOD- 3 rounds 20 situps 20 wall balls 20/14 800m run A little bit of a run today. Again everyone is improving all around, even with running. Great times today. Props to Annie for rocking it Rx with one of the fastest times of the day overall. Today we also tracked splits. First split was […]
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WOD
WOD- 4 rounds 400m run 42 DU/ 168 SU 21 KB swings 53/35 12 ring dips last seen 10/20/11 I believe everyone beat their old time in this one! Most smashed their previous time with increased KB swings, DU and a light band for ring dips. Props to Chad for sticking with double unders, linking […]
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WOD
Strength- 5 5 5 5 5 front squat WOD- 4 rounds 5 renegade rows 20 situps 20 jumping lunge Then 1 rope climb Front squats were solid today! I’m impressed everyday by form and new PRs! Even a few people getting up the rope for the first, others setting goals to conquer the rope in […]
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WOD
WOD- 5 rounds 7 OHS 95/65 14 kb swings 53/35 40 DU/ 160 SU Great day today! Form is getting better everyday on all movements. Saw some awesome times today and a lot of higher working weight for OHS. Props today to Chad Hislop, just started throwing double unders into his WODs and has improved […]
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WOD
Strength- 3 3 3 3 3 strict press WOD- 5 rounds 20 wall balls 20/14 200m run Finally! It was over 40 so we ran! Great work with the press today. Another day with great improvements in form and technique. Today wee some great performances in the WOD. Props to Susan and Mike, newer to […]
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WOD
WOD- 21-15-9 (2 times) Barbell rows 95/45 V ups DU/x4 SU Today was an fun little met-con. Again seeing more people stepping up and putting double unders into the WOD. This is great cause its how we are going to get better. Working at our training threshold, not just settling for an easier movement. It […]
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WOD
WOD- “Caitlin” 10 Bear Complex 115/75# 50 box jumps 24/20 8 Bear Complex 40 box jumps 6 Bear Complex 30 box jumps 4 Bear Complex 20 box jumps 2 Bear Complex 10 box jumps This isn’t a official benchmark WOD but people were insisting that it needed a name. I was very honored by this […]
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WOD
WOD- “Cindy” 20 min AMRAP 5 pull ups 10 push ups 15 squats Killer job today with Cindy! I saw some really high numbers, and a few ripped hands today. I want to give props to a coach today, Coach Rory for leading us in his first time coaching classes. We look forward to many […]
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WOD
Strength- Deadlift 3 3 3 3 3 WOD- 6 rounds 25 DU/ 100 SU 10 toe to bars PRs for days at Sasquatch CrossFit! I can’t explain how pumped I was today. I think almost everyone turned their 1 rep max into their 3 rep max or higher! We did a good amount of form […]
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WOD
WOD- 6 rounds 20 wall balls 20/14 10 ring rows 200m run Finish 1 rope climb Everyone is stepping up their game. We have been trying to really push it with our programming and you all are answering the call. Weights going up, times going down, melts my heart.
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