“Hockey Night In Canada”

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2-25-2009 “Hockey Night in Canada” 10 rounds: (score is total number of reps completed for both movements) 30 seconds wall balls 30 seconds D-ball slams 2 min rest ROM work: Four Corner Balance Drill Beginners Class Skill Focus: Skill Levels! We’ll warm together and then you’ll have class to start working on or checking off your skills! We can help … Read More

Risk Management

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2-24-2009 A CrossFit.com WOD circa 2002 – Perform the following in any order. The idea is to perform each in as few sets as possible. All of the reps from each exercise do not have to be completed before starting some from another exercise. Keep track of the reps and tally the total sets to completion. Note time to completion. … Read More


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Monday 02/23/2009 “Christine” 3 rounds for time: Row 500m Deadlift x 12 Box jumps x 21 If you are working toward level 1, use 1/2 bodyweight for the deadlifts and the 14″ box. If already level 1 or above, use bodyweight for the deadlift and the 24″ high box. Beginners Class Skill Focus: Deadlifting with weight. Wednesday night Beginner’s Class … Read More

25 Minutes of Rest

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2-21-2009 3 minutes each, 5 min rest between statons Wallballs Box Jumps Pullups Situps Row for cals I think I saw this in a Lemmings game one time…