August 15, 2011

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3 rds for time: 15 push press (115/75) 15 box jump (30″/24″) 20 KTE *** I want to thank GJ and Tony B. for the help building the 2 NEW BOXES we will be using today !!! They look WAY better than any box Rouge could ever make !!! THANKS GUYS *** (more…)

August 12, 2011

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Crossfit Total 1 rep Deadlift 1 rep Press 1 rep Back Squat The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. There is no time limit for each lift or for the length of […]

August 11, 2011

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Skill 1: Run 1 mile AFAP WOD: Karen for time: 150 Wallball (20/14) *** Everyone has been doing a GREAT job this week but I want to give the MVP to Margo today.. she bench pressed #135, GREAT JOB Margo !!! Also Aug. 27th we will not have a Saturday class, I am encouraging everyone […]

August 8, 2011

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If you haven’t been tracking your WOD’s this week would be a GREAT time to start !!! We will 2 to 3 skills test a day and either a “girl” or “hero” WOD everyday this week. GOOD LUCK and EMBRACE THE SUCK !!! Skill 1: Max handstand push or handstand Skill 2: Max double unders […]

August 5, 2011

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BIG WEEK this week !!! We have 2 more people to add to the muscle up club… Bryan and Sam, that makes 4 this week !!!! GREAT JOB guys !!! 5 rounds for time: 5 HSPU 15 box jumps (30″/24″) 5 squat cleans (155/75) (more…)

August 4, 2011

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CONGRATS to Ryan on his 1st muscle up !! I’ll post the pic tomorrow Ryan, SORRY !! For time: Run 800m 5 burpees 1 tire pull (big ass+35/small) Run 400m 10 burpees 2 tire pulls Run 400m 15 burpees 3 tire pulls Run 800m (more…)