"NATE"
Friday, July 13, 2012
Thursday, July 12, 2012
Friday July 13
The Back Squat
All of our athletes are mentally tough and push it hard in the WODs, if we are concentrating on being as tough outside the box as we are in imagine what can be accomplished. Great work everyone! You are setting the standard for the passionate athlete for life!
Brett L.
CrossFit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift
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Dirty Anchor”
3 Rounds For Time:
400 Meter Run
10 Kettlebell Swings (70, 53)
10 Burpees
10 Chest to Bar Pull Ups
10 Box Jumps (24, 20)
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Wednesday, July 11, 2012
Thursday July 12
” American Dream”
AMRAP 20 Up Ladder of:
Clean (205, 140)
Muscle Up
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Rifle Falls Sunday Hike
Sunday we are the CFG family and friends are taking a hike on the Rifle Falls Trail (right behind the Rifle Fish Hatchery).
We are going to meet at City Market in New Castle, at 10:15 AM and will Caravan to the trail head behind the Fish Hatchery.
Feel free to come and bring the friends and family. Tehya looks forward to seeing all of you there.
To a beautiful summer.
Brett L.
Wednesday July 11
The Kettle Bell Swing
Burpees
100 For Time
“Pretty Things”
3 Rounds For Time:
75 Double Unders
50 Squats
25 Kettlebell Swings (70, 53)
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Monday, July 9, 2012
Turesday July 10
Rope Climbs People!!!
Row
500 Meters For Time
” Sweet Revenge”
21-18-15-12-9-6-3 Reps of Jerks (135, 95)
1 Rope Climb Between Rounds
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Sunday, July 8, 2012
Monday July 9
Coach Burgner Talks about the Squat Clean
Hang Power Clean 7 x 2 On the Minute Power Clean 7 x 2 On the Minute Squat Clean 7 x 2 On the Minute
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