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CrossFit WOD

Wednesday January 28th, 2015

PLEASE BRING YOUR SPARE CHANGE IN FOR KIDS WITH BLOOD CANCER.  WE HAVE A BOX SET UP IN  THE OFFICE AND ONE BY THE COMPUTER WHEN YOU SIGN IN!   GOD BLESS.

Coach Camargo is coming Friday at 5:00 for all those who have pre-registered and paid.  Therefore, there will be no 5pm or 6pm class Friday evening.  There will be a 7pm class for all those who want to wod.  Daniel Camaro is a Top-Olympic Lifting Coach who is very well known in the Lifting World as well as CF.  It is a steal to see him for only 30.00.  I have been to several of his courses, all running over $1000.00 for the weekend.  He is scheduled to come on a monthly basis.  Check for the next one if you missed this one.

Pick One:

400 m Sled Push 135/225

400 m empty Yolk Carry

50 Tire Flips with a partner (must be flipping the big tire.  50 Flips for boys with big tire, 25 flips for girls who flip the big tire.

800 m Heavy KB Carry for time 24/32

“Linda” 10,9,8,7…..1

Bench Press BW

Power Clean 3/4 BW

DL 1 1/2 x BW

 

 

 

 

 

 

Boot Camp WOD

Wednesday January 28th, 2015

Please bring in your spare change for kids with BLOOD CANCER.  We have a small Box near the computer and one in the office.  God Bless.

Lifting Class is Thursday at 7:00 for all athletes who cannot Clean and Jerk 100# for females and 160# for males.  If this is not your load your technique needs work.  We can all get better by just a little instruction! =

There will be no class Friday at 5 pm or 6 pm due to the famous Coach Camargo coming to teach our peeps at 5:00pm.  There will be a class Friday at 7 pm.

20 min amrap

16 Box Step-Ups with DB 20/35 or KB’s 14/24, step up on a Box that is challenging.  Not a short easy peasy Box.

12 Thrusters with DB or KB (Coach picks load)

3 Rope Climbs

200 m run

 

 

 

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