Three rounds for time of:
10 x Deadlifts (275 lb/ 185 lb)
50 x Double Unders
Post time to comments.
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April 2009
Thursday, April 30, 2009
Wednesday, April 29, 2009
Fran
21, 15, 9 reps of:
Thrusters (95 lb/ 65 lb)
Pull-ups
Post time to comments.
Mid-Atlantic: Women's Final Results
Tuesday, April 28, 2009
Press It
Shoulder Press 1, 1, 1, 1, 1, 1, 1 reps
Post loads to comments.
Mid-Atlantic: Men's Final Results
Monday, April 27, 2009
Sumo-Rings
Five rounds for time of:
21 x Sumo Deadlift High Pull (95 lb/ 65 lb)
21 x Ring Dips
Post time to comments.
Friday, April 24, 2009
Inverted What???
*** Saturday Class - There will be NO class this Saturday (04/25/09) ***
Complete as many rounds as possible in 20 minutes:
21 x Inverted Burpees
15 x Pull-ups
9 x Burpees
Post rounds completed to comments.
CrossFit Trainer Center - VA Beach
Thursday, April 23, 2009
Heavy
12, 9, 6 reps of:
Thrusters (155 lb/ 95lb)
Pull-ups
Post time to comments.
Wednesday, April 22, 2009
MetCon
For time:
Run 5K
OR
Row 4000 meters
Post time to comments.
Coach Tony getting some CrossFit...
Tuesday, April 21, 2009
Bar Burps
Ten rounds for time of:
3 x Barbell Burpee Clean & Jerk (135 lb/ 95lb)
15 x Ab-Mat Sit-ups
Post time to comments.
Monday, April 20, 2009
Snatch It
For Time:
Row 500 Meters
21 x KB/DB Snatch left arm, right arm
42 x Push-ups
Row 500 Meters
15 x KB/DB Snatch left arm, right arm
30 x Push-ups
Row 500 Meters
9 x KB/DB Snatch left arm, right arm
18 x Push-up
Post time to comments.
RARE CrossFit has added another trainer to their staff, Lee, the Ambitious Brit. Congratulations on completing your Level 1 Certification this past weekend.
Friday, April 17, 2009
Doubles, Nancy
*** Saturday Class - There will only be a 9:00 AM class this Saturday (04/18/09) ***
50 x Double Unders
Five rounds for time of:
Run 400 Meters
15 x Overhead Squat (95 lb/ 65 lb)
Post time to comments.
Everyone give Chris their best wishes, Saturday will be his last day with us for a while. He heads back home for a couple of months before leaving for Afghanistan. Thanks for motivation, inspiration, and helping to push everyone. We'll miss you brother!
Thursday, April 16, 2009
SoCal Qualifier WOD #1
Six rounds for time of:
30 x Squats
10 x Chest to Bar Pull-ups
5 x Power Cleans / Anyway Overhead (155 lb/ 105 lb)
Post time to comments.
RARE CrossFit's very own - ADONIS
Wednesday, April 15, 2009
Tuesday, April 14, 2009
Jerk It
Push Jerk
5, 5, 5, 5, 5
Warm up as necessary with lighter weight, then do the best you can.
Post load to comments.
Happy Birthday Brandi!!!
