WOD: REST DAY
Tommy from Hall County Station 5 doing “Fran” in full gear. That would be 60lbs of extra gear and he still came in under 8 minutes.
AUGUST 20, 2008 WEDNESDAY
AUGUST 19, 2008
WOD:
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
IMAGE: Cindy and Shannon’s favorite thing to do-run 800. Often they come in and say ” can we please run some more 800’s!”
AUGUST 18, 2008 MONDAY
WOD:
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to [...]
Monday 8/18/08 6:00 AM
We did Crossfit Total this morning and it was the first time for Mark and Josh. I was blown away with their numbers! They both did a great job. Check it out.
Mark - 795 total
Back Squat 305
Shoulder Press 155
Deadlift 335
Josh - 940 total
Back Squat 370
Shoulder Press 185
Deadlift 385
AUGUST 16, 2008 SATURDAY
WOD: REST DAY
IMAGE: BILLY AND DOUG FINISHING UP ONE OF LAST WEEK’S WORKOUTS. IT WASN’T HARD ENOUGH BECAUSE BILLY IS SMILING. NOTE TO SELF: MAKE IT SO HARD BILLY DOESN’T SMILE.
AGUUST 15, 2008 FRIDAY
WOD:
For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips
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IMAGE: MONDAY 12 NOON CLASS. THEY WILL BE SAD TO SEE TODAY’S WOD AFTER THE MONDAY PULLUPS!
NO 6:00 A.M. CLASS FRIDAY 8/15/08
Bobby is out of town and we are out of luck finding a replacement. Jack is doing a CrossFit workout with Brenau’s Soccer Team on Friday at 7:00AM. Jack will be there for the Friday class at 8:00AM. I may get there right at 8:00, so don’t leave.
We will resume 6:00am on Monday, August 18, 2008. [...]
KRAV MAGA KRAV MAGA KRAV MAGA KRAV MAGA
DON’T FORGET ABOUT KRAV MAGA ON TUESDAY AND THURSDAY AND SATURDAYS. CHECK OUT OUR LINK. THIS SATURDAY MARK WILL BEGIN BASIC GUN DISARMING AND THE REALITIES OF FACING A GUN (WHICH HE HAS HAD TO DO IN FORMER JOB). GREAT OPPORTUNITY TO LEARN SOME IMPORTANT STUFF!
AUGUST 14, 2008 THURSDAY
WOD:
Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups
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IMAGE: Niki doing GHD situps. Notice how far back she is going. I wouldn’t start a beginner here or recommend you do several sets your first time to do this exercise. Niki has a strong core, [...]
AUGUST 13, 2008 WEDNESDAY
IMAGE: WARD WITH GREAT FORM ON THE TIRE FLIP. DID THIS LAST WEEK. NONE OF YALL WERE HERE. DON’T WORRY, I’LL BRING IT BACK SO YOU WONT MISS IT. PROBABLY NOT WHEN WARD IS HERE B/C HE WILL KILL ME.
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total [...]
