12/25/08

100 pullups
100 pushups
100 situps
100 squats

for time

MONDAY 12/15/08

5 rounds for time
275# deadlift 5 reps
10 burpees

12/14/08 WOD

Sad Shark is Sad.

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Annie 08/12/09

50-40-30-20-10 reps of

double unders and situps

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MONDAY 08/12/08

Clean and Jerk 1-1-1-1-1-1-1

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Honey Badger Update

12/5/08 Honey Badgers are Real

What can we learn from the Honey Badger? Guinness Book of World Records says it is the most fearless animal in the world. They actually eat Cobras for breakfast. You never know when he's going to show up and eat a Cobra. Watch out, they are real.

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Duey Represent!

5 rounds for time
50 lbs dumbell, walking lunge, 10 alternating steps
50 lbs dumbbell, swing, 15 reps

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New banner

I whipped up a quick banner, what do you guys think?  I tried sticking with the crossfit style. I think we should make the background of our blog black or a dark grey and bust this up top.  I would do it but I dont think I have permisions to edit that kind of thing. 

Fran!

Three rounds, 21-15-9, for time of

95 pounds thrusters

pull-ups

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Check out the sweet new squat rack!!