Workout of the Day for Friday 05/11/12 For time: Run 800 meters 10 rounds of the couplet: Pull-up, 10 reps Push-up, 10 reps Run 800 meters WOD Demo at CrossFit Maxim - video [wmv] [mov] [HD mov] WOD Demo with Dragon CrossFit - video [wmv] [mov] [HD mov] Facebook Event: Come hike with us on Saturday. We’ll leave the [...]
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Workout of the Day for Thursday 05/10/12 Strength Back Squat 1-10-1-20-1-30 (95%-75%-95%-60%-95%-50% of 1 RM) Work Capacity As Many Rounds as Possible in 10 minutes: 5m/10m/15m Shuttle sprint 5 Power Snatch, 95/65 pounds
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Workout of the Day or Wednesday 05/09/12 As Many Rounds as Possible in 20 Minutes: 10 Dumbbell Man Maker, 40/25 dumbbells 10 Dumbbell Step-ups, 24″/20″ box Run 100 yards From CrossFit Lisbeth – Speal I struggle here today to find the words to place the performance of one man into context, to give perspective, to serve [...]
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Workout of the Day for Tuesday 05/08/12 A. Run 5k A1. Row 5k alternate (only if you have run or done distance work in the last 2 weeks) B. Death by Power Clean WOD Demo with Potomac CrossFit - video [wmv] [mov] [HD mov]
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Workout of the Day for Monday 05/07/12 “Pheezy” Three rounds for time of: 165 pound 5 Front squat, 165/115 pounds 18 Pull-ups 5 Deadlift, 225/155 pounds 18 Toes-to-bar 5 Push jerk, 165/115 pounds 18 Hand-release push-ups Enlarge image U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th [...]
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Workout of the Day for Saturday 05/05/12 Run 800 meters then, 10 rounds of: 10 Toes to Bar 10 Dumbbell/Kettlebell Swings, 53/35 pounds finish with, Run 800 meters
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Workout of the Day for Friday 04/04/12 30 Squat Clean and Jerk, 155/105 The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at [...]
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Workout of the Day for Thursday 04/03/12 Strength Weighted Pull-up 1-1-1-1-1-1 Work Capacity Five rounds for time of: 50 feet overhead walking lunges, 45/25 plate 21 Burpees WOD Demo at R.A.W. Training - video [wmv] [mov] [ [HD mov] “Today, spiritual cultivation is very shallow in this society. People today, they have everything they have, are they [...]
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*On-ramp for beginners starts tonight at 6:30-730 PM. This will be a 12 session on-ramp class meeting from 6:30-7:30 PM on Mondays and Wednesdays and from 6:00-7:00 PM on Fridays. If you have been thinking about starting at CrossFit Roseville, or know someone who should, this is the day to start!* Workout of the Day [...]
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Workout of the Day for Tuesday 05/01/12 Thruster 3-3-3-3-3-3-3 It’s time to work on pure driving strength to locked out overhead. WOD Demo at CrossFit Central London - video [wmv] [mov] The CrossFit Regionals are coming to Nothern California. Make plans to get to San Jose on May 18, 19, and 20 to see the best in [...]
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