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December 2010 Archives

30 December 2010

2010 was a great year and its time to celebrate
some of the incredible success stories of the year
starting with Ann Abuan
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Ann is down 25 lbs and 8 dress sizes, but more importantly
she is on her way to a long healthy life!  Keep up the hard
work Ann, your journey isn't over and we are just happy to
be a part of it!
By crossfit on December 30, 2010 10:20 PM | 7 Comments

29 December 2010

A WOD
Back Squat AMRAP @ BW
then
5x7 @ 70% of 1RM
Post Loads to comments

B WOD
"Christine"
3 Rounds
500m row
12 Deadlift (BW)
21 Box jumps 24"/20"
Post time to comments
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New Years Throwdown
-First WOD kicks off @ 1200
-If you had your name on the board looking for a team we
have been able to place everyone on a Team
-This is a multiple WOD event... Pack a lunch!!
By crossfit on December 28, 2010 8:21 PM | 4 Comments

27 December 2010

A WOD
"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.


B WOD

Snatch Progressions

-Burgener Warm Up

-Skill Transfer Exercises

Power Snatch

5-5-3-3-1-1-1

Post loads to comments

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By crossfit on December 26, 2010 9:26 PM | 4 Comments

25 December 2010

MERRY CHRISTMAS
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It was awesome to see so many of the CFA Community come
together for the Christmas WOD!!! I hope you all enjoyed it as
much as we did!!! Have a wonderful Christmas and see you all
back in here killin WOD's soon!!
By crossfit on December 24, 2010 6:14 PM | No Comments

24 December 2010

THE CHRISTMAS WOD
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Oh Santa.... you so crazy!!!!

-I will open the gym around 1530-1545
-Please have your warm up done by 1615
-We should all be done with the WOD by 1700
-Beer is in the fridge!!

By crossfit on December 23, 2010 9:46 PM | 2 Comments

23 December 2010

A WOD
"AMANDA"
For time:
9-7-5
Muscle ups
Snatch 135/95 lbs

Post time to comments

B WOD

 5-10-15-10-5
Sumo Deadlift High Pull 95/65#
Push-ups
Post time to comments
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Amanda Miller 1985-2010

Holiday Hours
20-23 December 1000-1900 (there will still be a 1030 class)
24 December  1600 Christmas WOD
25-26 Closed
27-29 December 1000-1900 (there will still be a 1030 class)
30,31 December and 1 January Closed
2 January Bushido Challenge New Years Throwdown
3 January Back to normal operations
By crossfit on December 22, 2010 8:22 PM | 3 Comments

22 December 2010

REST DAY
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Holiday Hours
20-23 December 1000-1900 (there will still be a 1030 class)
24 December  1600 Christmas WOD
25-26 Closed
27-29 December 1000-1900 (there will still be a 1030 class)
30,31 December and 1 January Closed
2 January Bushido Challenge New Years Throwdown
3 January Back to normal operations
By crossfit on December 21, 2010 10:31 PM | No Comments

21 December 2010

A WOD
4 rounds
800Meter run
3 minutes rest between rounds
Post times to comments

B WOD
Back Squat
Establish
5-5-3-3-1-1-1
If established, do
AMRAP @ BW,
then
5X5 @ 75% of your 1RM
Post loads to comments
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Holiday Hours
20-23 December 1000-1900 (there will still be a 1030 class)
24 December  1600 Christmas WOD
25-26 Closed
27-29 December 1000-1900 (there will still be a 1030 class)
30,31 December and 1 January Closed
2 January Bushido Challenge New Years Throwdown
3 January Back to normal operations
By crossfit on December 20, 2010 7:51 PM | 2 Comments

20 December 2010

A WOD
Overhead squat
AMRAP @ 65% body weight
 then
8x2 @85%

Post reps and loads to comments

B WOD
"Danny"
20 min AMRAP
30 Box jumps 24/20"
20 Push Press 115/80#
30 Pull-ups
Post rounds and reps to comments


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By crossfit on December 19, 2010 10:06 PM | 2 Comments

19 December 2010

TEAM WOD
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By crossfit on December 19, 2010 6:55 AM | No Comments

18 December 2010

Rest Day
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Regina has been a plank holder in the 0630 class but
her time here is coming to an end!  We wish you
all the best in your future endeavours and continued
success with CrossFit.  You came a long way from
that first private session and we are all very proud of
all your accomplishments..
By crossfit on December 17, 2010 10:15 PM | 5 Comments

17 DECEMBER 2010

A WOD
CLEAN AND JERK
Work up to a heavy single
Use as many attempts as needed

Post load to comments

B WOD
5 Rounds for time:
1 Rope ascent
10 KB swings 24/16kg
15 wall balls shots 20/14

Post time to comments
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Holiday Hours
20-23 December 1000-1900 (there will still be a 1030 class)
24 December  1600 Christmas WOD
25-26 Closed
27-29 December 1000-1900 (there will still be a 1030 class)
30,31 December and 1 January Closed
2 January Bushido Challenge New Years Throwdown
3 January Back to normal operations

By crossfit on December 16, 2010 8:11 PM | 1 Comment

16 December 2010

A WOD
"Helen"
3 Rounds for time:
400M Run
21 Kettlebell Swings 24kg/16kg
12 Pull Ups

Post time to comments

B WOD
"Cindy"
AMRAP in 20 Minutes
5 Pull-ups
10 Push-ups
15 Squats
Post rounds and reps to comments
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Stay tuned!! We will be posting the Holiday Schedule tomorrow!
By crossfit on December 15, 2010 8:40 PM | 3 Comments

15 December 2010

A WOD
5 Rounds for time:
500 Meter Row
7 Thrusters, 135/90lbs

Post time to Comments

B WOD
"Michael"
3 Rounds
800 m run
50 Back extensions
50 Sit-ups
Post time to Comments
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Last Sunday's team WOD was a blast!!!
Hope to see lots more of our athletes
here for this Weeks Team WOD....
By crossfit on December 14, 2010 5:58 PM | 3 Comments

14 December 2010

Rest Day
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By crossfit on December 13, 2010 9:26 PM | 2 Comments

13 December 2010

A WOD
"Cindy"
AMRAP in 20 Minutes of:
5 Pull ups
10 Push Ups
15 Squats
Post rounds and reps to comments

B WOD
900 Meter Run
Rest 2 minutes
then in 6 Minutes
Hang Power Clean
as many as you can in a row 95/65#
Once you drop the bar do 10 lateral
tuck jumps over your bar
Score = total # of Hang Power Cleans
post run time and total reps
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By crossfit on December 12, 2010 7:13 PM | 5 Comments

12 December 2010

TEAM WOD
Team WOD is for all CFA athletes, it starts @
1300 so please show by 1245 so you can get
a warm up in!
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Congrats to the AM and PM Boot Camps that
completed their training this week!!  We hope to
see all of you back in here hitting the WOD's real
soon!!
By crossfit on December 11, 2010 8:38 PM | No Comments

11 December 2010

A WOD
CrossFit Total
Perform:
Back Squat, 1Rep
Shoulder Press, 1Rep
Deadlift, 1Rep

Make 3 attempts @ each lift
warm up to your 3 attempts as needed
Add the best of each lift together for your total

Post total to comments

B WOD

40 Wall ball shots 20/14#
30 Double Unders
20 Inverted burpees
30 Double Unders
40 Wall ball shots 20/14#
post time to comments
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By crossfit on December 10, 2010 8:21 PM | 2 Comments

10 December 2010

REST DAY
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By crossfit on December 9, 2010 6:53 PM | No Comments

09 December 2010

A WOD
Bench Press
Establish a new 1 Rep max
Perform as many lifts as needed, 3 fails
@ any weight will end the WOD

Post loads to comments


B WOD
JT
21-15-9
Handstand Push Ups
Ring Dips
Push-ups

Post time to comments
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By crossfit on December 8, 2010 7:07 PM | 1 Comment

08 December 2010

A WOD
4 rounds for time:
Run 400 meters
50 squats
Post time to comments

B WOD
Deadlift
Establish bench marks for:
5-5-3-3-1-1-1

If establiched, do
5X8 @75% of 1 RM
These are not drop sets
attempt to do consecutive reps

Post loads to comments
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By crossfit on December 7, 2010 7:30 PM | 4 Comments

07 December 2010

A WOD
For time:
155/105 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40/25 pound dumbbell Push press / push
jerk, 30 reps
30 Double-unders
135/95 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45/25lb
plate held overhead

This is a 2009 CF Games WOD ..

scale appropriately!!

B WOD
"Nancy"
5 Rounds for Time:
400 Meter Run
15 Overhead Squats 95/65lbs
Post time to comments
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By crossfit on December 6, 2010 7:06 PM | 8 Comments

06 December 2010

REST DAY
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By crossfit on December 5, 2010 6:46 PM | No Comments

05 December 2010

TEAM WOD
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By crossfit on December 4, 2010 6:28 PM | 1 Comment

04 December 2010

A WOD
6x20M Sled Drive @ body weight 
2 minute rest between rounds


B WOD
"Grace"
For TIme:
30 Repetitions of
Clean and Jerk

This is a ground to overhead movement
use whatever combination provides you
the most power output.

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By crossfit on December 3, 2010 11:23 PM | 2 Comments

03 November 2010

A WOD
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post rounds and reps to comments

B WOD
ROW 5K

Post Time to comments
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By crossfit on December 2, 2010 12:57 PM | 4 Comments

02 November 2010

Rest Day
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By crossfit on December 2, 2010 12:54 PM | No Comments
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