“The Punisher”…Yesterday’s WOD delivered a healthy DOSE of reality. Here were a few troops that hit it HARD!
TEAM 1700
1st Place Punisher-Adrian: 19:13
2nd Place Punisher-Trenton: 20:47
3rd Place Punisher-Nathan: 24:00
Rest Day means Rest, Recover, Rehydrate, Refocus…the reason we rest is so that we can hit it again for three days in a row, with maximal intensity.
Besides our own, post your favorite CrossFit Affiliates site from around the country to visit and why to comments:
10 x Squat Clean Men 135lbs, Women 95lbs
200 Meter Run
9 x Squat Clean
200 Meter Run
8 x Squat Clean
200 Meter Run
Continue until…
1 x Squat Clean
200 Meter Run
The crease of the hip must pass below the kneecap on each repetition for it to count.
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Back Squat
5-5-5-5-5
Front Squat
5-5-5-5-5
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Sr. Coaches from this weekends’ CrossFit Level 1 Certification @ Brand X, Ramona CA.
From L to R: Coaches Eric, Pat, Jimi, Adrian, David, Nicole, Todd, and gracious host Jeff Martin.
Outstanding work…
2 great quotes from this weekend:
“Don’t blame the deadlift for YOUR shitty form!” -Tony B.
“3rd Progession for the Push-Jerk includes JAZZ HANDS! Hey…I’m from San Francisco, I see that alot” -Adrian
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Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Post thoughts to comments.
Mt. Disappointment 2007
What has been your most inspirational moment?
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“2 Person Team Day”
One Member of the Team will sprint 400 Meters while
The other Member of the Team is doing max reps of….
Clean: Men 115lb, Women 75lb
Push Ups
Wall Ball: Men 20/10, Women 16/8
Jumping Ring Dips
Repeat until BOTH Members have completed a 400m + each event…
For example: I run while Vanessa Cleans, then Vanessa runs while I Clean…Then I run while Vanessa does Push-ups, then Vanessa runs while I do Push-ups…Get It?
Post How Much You Enjoyed This To Comments…And/Or Help Me Plan A Way To Have 15 Of Us Knock Out A CF WOD As Guests At 24 Hour Fitness…Now That Would Be A FUN Team 9…
10 x Deadlift: Men 185lb, Women 115lb 10 x Kettle Bell Swing: Men 53lb, Women 35lb 10 x Box Jump
(Thanks Punisher)
Post Completed Rounds To Comments And/Or Invite A Friend Today To Visit Our Blog And Let Them Post Thoughts About This Crazy Place…
20 Sumo Deadlift Highpulls Men: 75lbs, Women: 55lbs
20 Jumping Squats Men: 45lb Bar, Women: 30lb Bar
20 Burpees (CF Games Standard)
200m Sprint
Post Time To Comments
New friends from Bootcamp and CrossFit allow us all to take on new challenges. What have been your most favorite memories with your Bootcamp/CrossFit family?
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400M Sprint
15 x OHS: Men 95lbs, Women 65lbs
9 x Thrusters: Men 95lbs, Women 65lbs
Collapse when done…
Post Time And Best Memory Of Collapse To Comments