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Friday 111209

 

News!!!!!!
Nutrition Clinic – Sunday December 18th at 1:00pm.

WOD
Skill
Snatch work with PVC and BB

Strength

Snatch
3-3-2-2-1-1-1


Conditioning
AMRAP 8 Min
10 Snatches + 1 OHS 95/65 or 75/55
10 Ring Dips
10 KB Swings 1.5/1



Thursday 111208

News!!!!!!
Mark your calendars Nutrition Clinic – Sunday December 18th at 1:00pm

WOD
REST DAY
Open Gym 10:30 – 2:30
OTA Tennis Team 2:30 (Closed)
CrossFit Kids 4:30- 6:30 (Closed)
Open Gym 6:30 – 8:30pm

 

Wednesday 111207

News!!!!!!
Nutrition Clinic – Sunday December 18th  at 1:00pm
You all have asked for it again so Merry Christmas. Just in time too. Sean Humphrey’s will again be sharing his incredible knowledge of the Zone, Paleo and clean eating in general.
We will be announcing a nutrition challenge at the end of the clinic. More info to come..
 

Time to RUN…….Dress accordingly!!!!!!!

WOD

Skill:
2:00 Double Under challenge

 

Conditioning:
4RFT of
Run 400M
9 HSPU
15 DB Hang Cleans (Squat) 35/25
21 K2E

Tuesday 111206

“Morrison”
50-40-30-20-10 reps of
Wallballs 20/14
Box Jumps 24/20
KB Swings 1.5/1 pood


U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.


Compare to July 4th 2011

Monday 111205

WOD

Strength
Deadlift
2-2-2-2-2-2-2-2-2-2-2-2


Conditioning
“Death by Pull Ups”

During the deadlift portion of the workout you will load the bar with 75-90% of your 1RM and perform 2 deadlifts on the minute for 12 minutes. After completing the deadlifts you will tackle the “Death by Pull Ups”. With a continuously running clock, you will perform 1 pull up the first minute, 2 the second etc until you cannot complete the number of pull ups in that minute.  

Sunday 111204

What a fantastic CrossFit NWA party last night..  Happy Holidays and Merry Christmas to all.  Thanks to everyone who helped and for bringing some excellent food.  We truly have the best community among all of CrossFit!

 

WOD

Rest Day – Closed


 


Saturday 111203

Last day to get your dues in.

WOD
2 Person Teams

“Unknown & Unknowable”

During this workout you and your partner will have 30 minutes to complete as many movements/wods as possible. Movements will be drawn out of the “Hopper”. You must complete this movement/wod before pulling another one.

What does this video mean to you?

Thursday 111202

WOD

Strength
OverHead Squats

3-3-3-3-3

Conditioning
2010 Northwest Regional Event 1

Three rounds for time of:
10 pound Overhead squat 135/95
50 Double-unders

 

Chris Spealler 2:34

Thursday 111201

News!!!!

Just a reminder this Saturday December 3rd from 5:00 – 7:00 we are having our Christmas Party. There is a sign-up sheet and some ideas for a side dish to bring. Its posted on the cubbies by door.

December dues are due by Saturday. Feel free to get an auto draft form to save the headache of writing a check every month.

It’s time to work out that soreness.

WOD
3 Rounds of

15 Push Presses
Max rep Pull ups

* 1 mile run (DHP Loop X4)

3 Rounds of
15 KB Swings 1.5/1
Max Rep Ring Dips

**During this workout you will complete the first 3 rounds of the couplet then run 1 mile. After completing 1 mile you will then complete the second couplet.

Wednesday 111130

WOD

Open Gym 10:30-2:30

Rest Day 
CrossFit Kids

6-10 years – 4:15pm
11-15 years – 5:00pm
( Check CFK tab for WODs)