Saturday 090704

HAPPY BDAY AMERICA!!!

Friday 090703

ONLY 5:30AM AND 11AM TODAY!!! NO 5:30 PM!! NO CLASSES TOMORROW! ENJOY THE 4TH!

Game On!!

CrossFit Central Scotland

100 M Run

50 Burpees

200 M Run

100 Push press (45/33#)

300 M Run

150 Lunges

400 M Run

200 Squats

300 M Run

150 Lunges

200 M Run

100 Push press (45/33#)

100 M Run

50 Burpees

Post time and load to comments.

Two VERY strong women...Shannon and Kelli

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Thursday 090702

REST DAY / MAKE UP WOD

**ANNOUNCEMENT!! -  We will NOT have Fri. evening class at 5:30pm due to holiday!  We WILL have 5:30am and 11am classes!  Come and join us for a great WOD to kick off the Independence Day festivities!

Michelle with 7 tears!!! Holy Cow!! Chris sports his wrapped hands after doing 75 pull ups!

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Wednesday 090701

Front Squat (Work Sets)

Rest 5 Minutes.

5 Rounds of:

9 Push Jerks (135/95#)

9 Box Jumps

Post time to comments.

Sarah...

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Tuesday 090630

"The Chief" (CF HQ)
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

"The Chief", CrossFit San Diego - video [wmv] [mov]

Jay...

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Monday 090629

100 Pull ups for time. There will be a time limit and scaling options avaiable.

Skills: OHS

Brian and Matt...

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Sunday 090628

REST DAY

Good luck Kristen and Rebecca as they compete today in the Hy-Vee Tri!!!!

Saturday 090627

"JT" for time:

21-15-9

Handstand Push ups

Ring Dips

Push ups

Post time to comments.

Rest 5 minutes.

Run 800 M

30 Back Extensions

30 Pull ups

Run 800 M

Tim vs. Shannon...who won? Give you one guess.

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Friday 090626

For time:

100 Push ups

200 Sit ups

300 Squats

Post time to comments.

Nick doing Dive Bombers...

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Thursday 090625

SKILLS DAY / MAKE UP WOD

150 Double Unders for time.

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