WOD 01/10/17

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Skill work: Double under technique

WOD: “Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post WOD mobility: Upward dog, 1-2 minutes; Half kneeling psoas stretch, 2 minutes each; Downward dog, 2 minutes; low dragon, 1-2 minutes each side

11:00 am Strength Class:
Lift: Bench press 9 x 3: 50% bar, 30% chain or band

Damian’s Goodbye Party is at 6:45 pm:  It’s Damian’s last day and we’re wishing him best of luck and sending him off with cake!  All are welcome to come hang out and say goodbye.

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WOD 06/03/12

Skill work: Achieve max reps of paralette push ups, rest 3 minutes
                   then… achieve max reps of inverted push ups (feet on 20″ box)

WOD: “Annie”
             For time:
            50-40-30-20-10 of:
            Double unders
            Sit ups

WOD 10/14/11

Congrats to Ben Salas at Zia CrossFit who won the clean competition with a clean of 225 lbs.  And congrats to Jason Overturf at ACF who had the ACF men’s max yesterday and a new PR at 205 lbs.  And to Anna Polanco who also set the women’s max and a new PR at 170 lbs! Nice job everyone!

Skill/mobility work of your choice for 10 minutes.

WOD:  “Annie”

 50-40-30-20-10 of:
     Double unders
     Sit-ups

Compare results to 04/04/11.

WOD 04/04/11

“Annie”
For time:
50-40-30-20-10
Double unders
sit ups
Best open gym ever this last Saturday. Be sure to observe Jason’s Movement captured in this picture. He’s in the background and his form is perfect. Check out that Snatch!!
Jason post WOD

WOD 03/17/10

Sumo Deadlift high pull technique
then
Annie
50-40-30-20-10 for time of
Double unders 
sit ups

Note: If you can’t do double unders triple single unders, so instead of just 50 DU’s you’ll do 150 singles.
Steph flies through some box jumps during yesterdays WOD
Crystal hasn’t missed a WOD yet, yesterday she went as prescribed on the whole workout! Needless to say we are proud of how far she’s come.