Assistance Is Not Futile

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7-22-2009 Hawthorne Hustle is just around the corner. This is going to be crazy fun and sign up online so we can get you on a team! 1) One arm DB press 3-3-3-3-3 2) With your partner, you will traverse 100 yards. Rules: a ) your team can only move forward by doing broad jump burpees. If one person is … Read More

Obstacles

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7-21-2009 Tuesday, Thursday 9:15 AM classes start this week. Come get some more! 1) Weighted pullups 5-4-3-2-1 3 min rest btwn sets practice vaults and under hurdle during rest 2) AMRAP 5 minutes vault to under hurdle and back At the Parkour workshop, we did this WOD and it was a very interesting 5 minutes. It ratcheted up the accuracy … Read More

Parkour Basics Wrap Up

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7-20-2009 In 20 Minutes, Establish a 3 rep max Power Clean (touch and go, no rest) Do 3 sets of max push ups Total score = all push ups + 3 rep power clean max weight DROM: Prone Scorpions This Saturday we worked on the fundamentals of Parkour with Rafe Kelley for the second year in a row. It was … Read More

Affiliate Cup Challenge WOD

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7-18-2009 Parkour Workshop today after the classes at 12:00. Sign up online for this once in a year opportunity to learn the basics of Parkour. This was one of the WODs at the CrossFit Games for the Affiliate Cup challenge. It was 10 minutes at the games so you should have plenty of time to get a big overhead squat … Read More