Entries from October 1, 2011 - October 31, 2011
Workout of the Day
Chris SinagogaWU
3 rounds
Back Extensions
Squat
Ring Hold
Jump Rope
Hollow Rock
Handstand
WOD
4 rounds/2 in-season
15 push jerks 95 lbs/65 lbs
15 abmat situps
15 hang power cleans 95 lbs/65 lbs
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Happy Halloween!
Workout of the Day
WU
1/2 Tabata hollow rocks
then
Headstand progression
then
Partner wheel barrow
WOD
*to be alternated between two partners
AMRAP in 12 mins
5 deadlifts
106 yard sprint (across field and back)
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Group shot. Coach Brian, Katie Partyka, Anita Partyka, Meghan, Emma, Abby, Jacob, Lass, Frankie
Workout of the Day
WU
2 rounds
Handstand
Situp
Squat
Hollow Rock
Jump Rope
Ring Dip
Workout:
5 rounds for time
10 push press/jerk
Sprint around parking lot
10 Wallballs
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Vom Bomb. Most improved award?
Workout of the Day
WU
2 rounds
Handstand
Jump Rope
Hollow Rock
Situps
Squats
WOD
Tabata intervals (:20 on, :10 off for 8 cycles)
Sumo deadlift high pull
Box Jump
*complete all 8 cycles before moving to the other exercise
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CrossFit Family! Mark, Mama V, Joe, Emma
Workout of the Day
WU
2 rounds
Hollow Rock
Jump Rope
Situps
Handstand
Ring Dip
WOD
AMRAP in 8 mins of:
8 Kb swings
8 hollow burpees
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Welcome back Josh!
Workout of the Day
WU
Squat/Shoulder Mobility
2 rounds
Hollow Rock
Jump Rope
Handstand
Ring Hold
Squat
WOD
"Fran"
21-15-9 reps of:
Thruster
Pullups
Compare to 7/7/2011, 2/17/2011, 10/4/2010, and 8/5/2010 (search BFCC and find your time)
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Lynn, Joe, Mr. Wonsil, and Mrs Murley all taking their shot at Fran.
Workout of the Day
WU
2 rounds
Hollow Rock
Pullups
Pushups
Ring Dip
Handstand
Squat
Workout:
4 rounds for time:
7 right-arm dumbbell power snatch
7 left-arm dumbbell power snatch
140m gasser (sprint to 20 & back, then 50 and back)
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