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Monday, 9/7/09

Monday 9/7 WOD “Augusta” 400 Meter Run 40 Thrusters (bar) 40 Box Jump (24/20) 40 Lunges 40 Burpees 40 Squats 40 Knees to Elbows 400 meter run 20 of each exercise 400 meter run

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Wednesday 9/9/09

Alex Krychev, CoreQuest Fitness Strength and Conditioning and Weightlifting Club Coach, wins the silver medal at the 1972 Olympics. Alex is now running a strength and conditioning program for high...

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Friday 9/25/09

Friday 9/25/09 5 rounds: 15 kettlebell swings (53/35) 15 box jumps (24/20) 15 double unders Kurtis and the Log, Rainier CrossFit …[wmv][mov] What About Abs? …[wmv][mov]Yeah what about those abs. Dont...

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Wednesday 9/30/09

Wednesday 9/30/09 “50-1-15″ 50 Wallball (20/14) 50 Burpees 50 Back Extension 50 Knees to elbows 50 Kb swings (53/35) Run 1 mile 15 Wallball 15 Burpees 15 Back Extension 15 Knees to elbows 15 Kb swing...

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Monday 11/2/09

Monday 11/2/09 8 tabata rounds each of squat jumps with barbell hip band extensions box jumps (24/20) lowest number of reps for each of the 8 cycles is your score for the round. Quarter Gone Bad...

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Never give up! ever…

-strict- Pull Ups and Dips -strict- 3 sets max reps or 3 x max hold chin over bar + 1 x max hang time straight arm 3 x 20 jumping dips =1 x max support at top of dip then… “Death by 10 meters” shuttle...

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Jim Wendler 5/3/1

Monday 11/5/2012 Back Squat 5 @ 40% of Training max (90% of max) 5 @ 50% of Training max 5 @ 60% of Training max This is a deload week on the lifts, intensity will increase again Next Week.  Do not max...

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CFSR WOD 12.20.2012

Kent – Focusing on the last few reps. Thursday 12/20/2012 BRENTON Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. Field Training Officer...

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CFSR CHRISTMAS SCHEDULE and WOD 12.24.2012

Holiday Schedule  Christmas Eve -10:30 am only Christmas – day closed 12/26 – 10:30 am only New Years Eve 10:30 am only New Years Day 5:30 pm 6:30 pm WOD 7:30 pm Beginners  Monday 12/24/2012  “12 DAYS...

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CFSR WOD 12.27.2012

Thursday 12/27/2012 Part A Clean and Jerk 5 @ 70%,  3 @ 75%,  1 @ 80%,   3 @ 75% Part B Teams of 2 100 Partner Wall Ball 75 Shoulder to Overhead 135/95 50 Box Jumps 25 Man Makers 250 Row each person 1...

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