Saturday 05/25/13
Partner WOD
AMRAP 20min
Block 1
5 Alt. Lunges (each leg) on Front Rack (75/55)
Partner wait on Wall Sit
Block 2
5 Wall Balls (20/14)
Partner wait on Plank
Block 3
5 Bar Facing Burpee’s
Partner does Jumping Jacks
*Both need to finish Block 1 before move on..
*The result it will be the amount of blocks
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Friday 05/24/13
HAPPY FRIDAY!!!
Skill/Strength:
Snatch Progression
Power Snatch
5×3
WOD
Buy In: 100 Double Under
21-15-9 reps for time of:
Handstand push-ups
Pull-ups
Cash Out: 500m Row
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Thursday 05/23/13
Don’t forget to say Happy Bday to our Great Coach Juliana!!!
https://www.facebook.com/mello.juliana23
Skill/ Strength:
Muscle Up Progression
Work OTM (On The Min) for 6min
3 Muscle Up
or
3 Pull Ups and 3 Ring Dips
WOD
100 Thrusters For time (95/65)
Wednesday 05/22/13
Skill:
Squat Clean
Strength:
Squat Clean
5×3
WOD
EMOD for 15 min
ODD
2 Clean and Jerk (135/95)
EVEN
5 Burpee’s Over Bar
Our Team its waiting for YOU!!!
Bring your friends and family, they can try a week for FREE!!
I’m sure they gonna love it!!!
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Tuesday 05/21/13
Kids Program Starts Soon!
Ask our Couches for more information!!!
Strength:
“From Rack”
Over Head Squat
5 x 5
WOD
“CHIPPER”
60m of OH Lunges (45/25)
50 Sit Ups
40 Air Squats
30 HR Push Ups
20 Pull Ups
10 KB Sumo DLHP (70/53)
Come to meet our Great Coaches and be part of an AWESOME community!!!
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Monday 05/20/13
SORRY, No Indoor Cycling Today!
WOD
500m run
21-15-9
Dead Lift (185/135)
Box Jumps (24/20)
500m run
21-15-9
Toes to Bar
Kb Swing (53/35)
500m run
CROSSFIT GAMES 2013 REGIONALS WAS A SUCCESS
Check all the updates on http://games.crossfit.com/
Also, check out some pictures on our Facebook page https://www.facebook.com/CrossfitUnionInSudbury?fref=ts
Read MoreSaturday 05/18/13
ARMED FOCES DAY!
Strength:
Front Squat
7×3
With honor that we present this
Hero WOD
“JERRY”
Run 1 Mile
Row 2 Km
Run 1 Mile
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