Tuesday 9/2/14

Posted on Sep 1, 2014 in WOD | 0 comments

In House Competition Registration: https://crossfit-union.theboxhq.com/events/crossfit-union-in-house-competition

Strength:

 A) Tabata Hollow Rock

B) Tabata Superman Rock

Partner WOD:

For  time:

5 K Row

*Every 500 M, athlete must get off and perform 25 ABMAT Situps

Have you been doing your burpees for the Burpee Challenge? Jaime will be checking up on you! (tomorrow is day 19)

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Monday 9/1/14

Posted on Aug 31, 2014 in WOD | 0 comments

One 9 AM Class only!!

WOD:

“Kelly”

5 RFT:

400 M Run

30 Wall Balls (20/14) 

30 Box Jumps (24/20)

Daniel has joined the advanced class! He also set the record for the bar hang with 3 minutes!

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Sunday 8/31/14

Posted on Aug 30, 2014 in WOD | 0 comments

Strength:

A) Heavy Complex: Power Clean + Front Squat + Squat Clean

WOD:

 EMOM 18:

Even – 1 Complex (85%)

Odd – 30 Sec Max DU

Score = total DUs completed

 

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Saturday 8/30/14

Posted on Aug 29, 2014 in WOD | 0 comments

Only One 9 AM Class this Monday the 1st!

Strength:

A) Strict Ring Dips 5 x 5

Partner WOD:

 3 RFT:

500 M Med Ball Carry

30 Pullups

15 Synchronized Burpees

500 M Farmers Carry (25s/15s)

 

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Friday 8/29/14

Posted on Aug 28, 2014 in WOD | 0 comments

One 9 AM Class Monday the 1st!!

Strength:

A) OH Squat Heavy 5

B) 3 x 5 @ 90%

WOD:

For Time:

50 Sit-ups

20-18-16-14-12-10-8-6-4-2

OH Squats(65/55)

2-4-6-8-10-12-14-16-18-20

Lateral Bar Hops

50 Sit-ups

 

Robin’s PR 15lb weighted Pullup!

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Thursday 8/28/14

Posted on Aug 27, 2014 in WOD | 0 comments

Strength:

 A) 1 RM Weighted Strict Pull-up

B) 1 RM Push Press

Partner WOD:

7 Min AMRAP:

-30/20 HR Pushups

-Max Cal Row

Score= Pushups + Total Calories Rowed

*Partners work simultaneously, switching positions only after one has completed all pushups in Round

 

Finisher:

1 x Max Dead Hang w/ Overhand Grip

While testing her CF total, Ruth put up 20 lb PRs on both her back squat and deadlift!

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Wednesday 8/27/14

Posted on Aug 26, 2014 in WOD | 0 comments

Strength:

A) Turkish Get-Up 5/5 

Partner WOD:

18 Min AMRAP:

-15 Wall Balls

-10 KB Swings (53/35)

-5 Burpees to Target 

*Partners Alternate Full Rounds

 

 Ali is headed to Israel for a year starting this Sunday! Say goodbye to her at any of the 12:30 classesIMG_4910[1]

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