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Wed 2/07/07


W.O.D.

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.


Tues 2/6/07


W.O.D

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters


Mon 2/5/07


WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups


CrossFit Park W.O.D


FREE WORKOUT!!!!!!!

S.O.S. (Sweat on Sunday)

1st & 3rd Sun @ Rohr Park 9am

Starting Feb 4
Map of Fred H Rohr Park
4500 Sweetwater Rd Bonita, CA 91902, US

Come Join the Fun


Fri 2/2/07


WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Thurs 2/1/07


Mario and Mickie getting in their OverHead Squats

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WOD

Push press 3-3-3-3-3-3-3 reps


Wed 1/31/07


Lilian working on Diane.

2006_0609cfcvjan29070001 

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips


tues 1/30/07


WOD

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps

Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.


Mon 1/29/07


WOD

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups


Fri 1/26/07


WOD

Run 5 K

great video from Mikes Gym

http://www.youtube.com/watch?v=izfmP6-5tOg


Thurs 1/25/07


WOD

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


Wed 1/24/07


Robert cleaning 235

2006_0603cfcvjan23070028_1

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Tues 1/23/07


WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.


Mon 1/22/07


WOD

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Take each clean from the ground and catch in a squat.


Fri Jan 19,2007


WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


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