Gender Challenge This Week

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11-30-2010 Part 1 of the challenge – Row 2000m for time. Top 5 male vs female row “scores”. Scores are calculated using this site. Please update the challenge board with your weight and row time. For example, Bill C. rowed a PR of 7:22, which was awesome!, and his adjusted score would be 6:48.54. Part 2 of the challenge is … Read More

Who’s Who: Audrey T!

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11-29-2010 A. Clean (squat): 7 x 1, rest 90 sec-2 min B. Front Squat: 3 x 5 @ 70%, rest 2 min C. Toes to Bar: 3 x 15, rest 60 sec Mobility: 3 Rounds: Lunge-Reach Stretch x 10 + 10 sec hold Pigeon Tilts (from lunge) x 10 + 10 sec hold When done, finish with one set: Active … Read More

Grandmother Knows Best

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11-26-2010 “AMRAP in 12 min: 1 Weighted Pullup. Try to add weight, post highest load completed. 5 Turkish Get-Ups L 36/26Lb 5 Turkish Get-Ups R Rest 8 minutes AMRAP in 10 min: 1 Rope Climb, no feet 15 Toes to Bar Mobility: “2 rounds: Table press-ups x 10 + 10 sec hold or Skin the Cat x 30 sec + … Read More


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11-25-2010 Happy Thanksgiving WOD! Rolling start, come anywhere between 8:30-9:30am to get your appetite kick started! For recipes today, we’ve got a couple of great blog suggestions. For those of you who know Karen and Casey Pulyeart from Crossfit Fort Vancouver, they have a fantastic blog going. Karen said she would talk about paleo to friends and family, and would … Read More