tag:blogger.com,1999:blog-70412447598623363112024-03-05T10:39:19.706-10:00Fifty Barbell- Located on the island of Oahu at 320 Dalene Way Honolulu, Hawaii 96821Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.comBlogger1018125tag:blogger.com,1999:blog-7041244759862336311.post-57199039050431060982012-08-08T14:37:00.003-10:002015-07-18T17:27:06.655-10:00GYM SCHEDULE<div style="text-align: left;">
<span class="Apple-style-span" style="color: blue; font-size: large;"><b>MONDAY-</b> Open Gym 4:15pm-6:15pm</span></div>
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<span class="Apple-style-span" style="color: blue; font-size: large;"><b>TUESDAY- </b>8:30am, 4pm power, 5:15pm, </span><span style="color: blue; font-size: large;">6:15pm-8:30pm open gym</span></div>
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<span class="Apple-style-span" style="color: blue; font-size: large;"><b>WEDNESDAY- </b>8:30am, </span><span style="color: blue; font-size: large;">4pm power</span><span class="Apple-style-span" style="color: blue; font-size: large;">, 5:15pm</span><span style="color: blue; font-size: large;">, 6:15pm-8:30pm open gym</span></div>
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<span class="Apple-style-span" style="color: blue; font-size: large;"><b>THURSDAY- </b>9am, </span><span style="color: blue; font-size: large;">4pm power,</span><span class="Apple-style-span" style="color: blue; font-size: large;"> </span><span class="Apple-style-span" style="color: blue; font-size: large;"> 5:15pm</span><span style="color: blue; font-size: large;">, 6:15pm-8:30pm open gym</span></div>
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<span class="Apple-style-span" style="color: blue; font-size: large;"><b>FRIDAY-</b> </span><span style="color: blue; font-size: large;">Open Gym 4:15pm-6:15pm</span></div>
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<span class="Apple-style-span" style="color: blue; font-size: large;"><b>SATURDAY-</b> 8am</span><span style="color: blue; font-size: large;"> power,</span><span style="color: blue; font-size: large;">10am </span></div>
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<span class="Apple-style-span" style="color: blue; font-size: large;"><b>SUNDAY- </b></span><span style="color: blue; font-size: large;">10am</span></div>
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<span class="Apple-style-span" style="color: red; font-size: large;"><b>** Schedule is subject to change.**</b></span></div>
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<span class="Apple-style-span" style="color: magenta;"><span class="Apple-style-span" style="font-size: large;"><b>VISITORS-</b> There is no charge for visiting CrossFitters so please contact us to let us know you will be coming by!!</span><span class="Apple-style-span" style="font-size: large;"> </span></span></div>
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<span class="Apple-style-span" style="color: cyan; font-size: large;"><b>BEGINNERS-</b></span><span class="Apple-style-span" style="color: cyan; font-size: large;"> If you are looking to become part of our CrossFit Family, please contact us so we can set up an "On Ramp" with you!!</span></div>
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<span class="Apple-style-span" style="color: red; font-size: large;"><b>** Contact Jack at crossfitfifty@yahoo.com or send a Text to 808-497-3355. You can also follow us on Twitter @ CrossFitFifty</b></span></div>
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<span class="Apple-style-span" style="color: #f1c232; font-size: large;"><b>GENERAL GYM RULES:</b></span></div>
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<span class="Apple-style-span" style="color: #f1c232; font-size: large;"><b> </b></span></div>
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<span class="Apple-style-span" style="color: #f1c232; font-size: large;"><b><span style="font-family: "American Typewriter"; mso-bidi-font-family: "American Typewriter"; mso-fareast-font-family: "American Typewriter";"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "American Typewriter";">Please be on time, but no more than 10 minutes before a scheduled class time.<o:p></o:p></span></b></span></div>
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<span class="Apple-style-span" style="color: #f1c232; font-size: large;"><b><span style="font-family: "American Typewriter"; mso-bidi-font-family: "American Typewriter"; mso-fareast-font-family: "American Typewriter";"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "American Typewriter";">If gate is closed before class, please wait for a Coach to open before entering otherwise please leave gate the way you find it.<o:p></o:p></span></b></span></div>
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<span class="Apple-style-span" style="color: #f1c232; font-size: large;"><b><span style="font-family: "American Typewriter"; mso-bidi-font-family: "American Typewriter"; mso-fareast-font-family: "American Typewriter";"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "American Typewriter";">Please help to keep gym clean. Although we are an outdoor gym, please DO NOT spit in gym or driveway. Please treat the gym how you would treat your own home.<o:p></o:p></span></b></span></div>
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<span class="Apple-style-span" style="color: #f1c232; font-size: large;"><b><span style="font-family: "American Typewriter"; mso-bidi-font-family: "American Typewriter"; mso-fareast-font-family: "American Typewriter";"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "American Typewriter";">Check your ego at the gate and please treat each and every person with kindness and respect.<o:p></o:p></span></b></span></div>
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<span class="Apple-style-span" style="color: #f1c232; font-size: large;"><b><span style="font-family: "American Typewriter"; mso-bidi-font-family: "American Typewriter"; mso-fareast-font-family: "American Typewriter";"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "American Typewriter";">Always listen to your coaches!! <o:p></o:p></span></b></span></div>
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Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com3tag:blogger.com,1999:blog-7041244759862336311.post-8265131438861517722012-08-08T12:00:00.003-10:002012-08-08T13:32:56.987-10:00Thursday-August 9, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmQQf3nT5Pc7X91aHD1r56zaPOPcCjD41EVQ5S0sRDjKcLtmX2wt5Na9nMIUC8fHXaPhTmJMW_H-eiGERMuDxldvrenta-Ir3OS8pNNyEjqeEH3W11nY5rhDJ007iBptCo1udHO5ZCXcM/s1600/527462_393631814024982_728934296_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="326" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmQQf3nT5Pc7X91aHD1r56zaPOPcCjD41EVQ5S0sRDjKcLtmX2wt5Na9nMIUC8fHXaPhTmJMW_H-eiGERMuDxldvrenta-Ir3OS8pNNyEjqeEH3W11nY5rhDJ007iBptCo1udHO5ZCXcM/s400/527462_393631814024982_728934296_n.jpg" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><u>warm up</u></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 spidermans</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>50 single skips</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 laying hand kicks</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>2x</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><u>Olympic</u></span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>Snatch + Pause OHS</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>7 sets x 2 reps @ 70%</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><br />
</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;"><u>Strength</u></span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: lime;"><b>Find 1RM</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: lime;"><b>*only done with a spotter!!!*</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: lime;"><b><br />
</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #cccccc;">Running</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #cccccc;">50m sprint</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #cccccc;">walk to start as rest</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #cccccc;">8x</span></b></div><div style="text-align: center;"></div><div style="font: 12.0px Lucida Grande; margin: 0.0px 0.0px 0.0px 0.0px;"><div style="text-align: center;"><b><br />
</b></div></div><div style="font: 12.0px Lucida Grande; margin: 0.0px 0.0px 0.0px 0.0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: small;">WOD</span></b></div></div><div style="font: 12.0px Lucida Grande; margin: 0.0px 0.0px 0.0px 0.0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: small;">3 rounds for time of:</span></b></div></div><div style="font: 12.0px Lucida Grande; margin: 0.0px 0.0px 0.0px 0.0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: small;">7 Front Squats (165lbs/100lbs)</span></b></div></div><div style="font: 12.0px Lucida Grande; margin: 0.0px 0.0px 0.0px 0.0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: small;">21 KB Swings(53lbs/35lbs)</span></b></div></div><div style="font: 12.0px Lucida Grande; margin: 0.0px 0.0px 0.0px 0.0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: small;">Run 400m</span></b></div></div><div style="font: 12.0px Lucida Grande; margin: 0.0px 0.0px 0.0px 0.0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: small;"><br />
</span></b></div></div><div style="font: 12.0px Lucida Grande; margin: 0.0px 0.0px 0.0px 0.0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red; font-size: x-large;">POST TIME AND EXTRA CREDIT TO COMMENTS</span></b></div></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com0tag:blogger.com,1999:blog-7041244759862336311.post-26954081980247924302012-08-07T12:00:00.016-10:002012-08-07T12:00:04.590-10:00Wednesday-August 8, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGomTrzBprbxoLWCDlkyLFlIhSwFNji1zqySDWL4ZR_XRjtXPDtQU169MMK8bTg5lUC5zXxN8iGucavPhpDyVuxKd8eksJDhgDynIbbQG3bT7X4rNcQO4ocq22L4f67wkUFpO3Kq2mALs/s1600/_62041599_ilya_ilyin_getty.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGomTrzBprbxoLWCDlkyLFlIhSwFNji1zqySDWL4ZR_XRjtXPDtQU169MMK8bTg5lUC5zXxN8iGucavPhpDyVuxKd8eksJDhgDynIbbQG3bT7X4rNcQO4ocq22L4f67wkUFpO3Kq2mALs/s400/_62041599_ilya_ilyin_getty.jpg" width="400" /></a></div><div style="text-align: center;"><br />
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</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>warm up</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>200m run x 3</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>then...</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>PVC snatch warm up</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3 pass throughs</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3 snatch balance</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3 superman pulls to knee</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3 superman to hit</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3 superman to hit to chest </b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3 superman hit and drop</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>2x</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>Heel drill</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><u>Olympic</u></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>Snatch from deficit board</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>80%x 1</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>85% x 1 x 5</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><br />
</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;"><u>Strength</u></span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: lime;"><b>high bar back squat</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: lime;"><b>1 x 20 H.A.P (Heavy As Possible)</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: lime;"><b>* set must be unbroken to count</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: lime;"><b>*do not be afraid to fail</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: lime;"><b>*bar must remain on back, once bar is racked set is over</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: lime;"><b><br />
</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #eeeeee; text-decoration: underline;">Running</span></b></div><div style="text-align: center;"></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #eeeeee;"><u>15600m run</u></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #eeeeee;"><u>90 seconds rest</u></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #eeeeee;"><u>3x</u></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #eeeeee;"><u><br />
</u></span></b></div><div style="text-align: center;"><b>11.1</b></div><div style="text-align: center;"><b>AMRAP 10</b></div><div style="text-align: center;"><b>30 double unders</b></div><div style="text-align: center;"><b>15 power snatches (75lbs/55lbs)</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red; font-size: x-large;"><b>POST ROUNDS AND EXTRA CREDIT TO COMMENTS</b></span></div><div style="text-align: center;"><b><br />
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</b></span></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.comtag:blogger.com,1999:blog-7041244759862336311.post-47741300334405249722012-08-06T12:00:00.001-10:002012-08-06T20:09:40.332-10:00Tuesday-August 7, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij6VL6uaDaLf6bBFphHkV3yHa4fSC8W8wLntD4AoQYkLzEPFDHRkdyeGV_odYjxr4rNI-KGbGrQbYQhNjqLwpaSqt2pUlrXatXdz59YBOQ2j-6ZSIZRtSkxtuIAJrFhKtNJeC7yKknX24/s1600/6231625945_c00d626dc8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="377" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij6VL6uaDaLf6bBFphHkV3yHa4fSC8W8wLntD4AoQYkLzEPFDHRkdyeGV_odYjxr4rNI-KGbGrQbYQhNjqLwpaSqt2pUlrXatXdz59YBOQ2j-6ZSIZRtSkxtuIAJrFhKtNJeC7yKknX24/s400/6231625945_c00d626dc8.jpg" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>warm up</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>200m run</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 squats</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 ab mats</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3x</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: yellow; font-size: large;"><b>**ALL EXTRA CREDIT SAME AS SUNDAY**</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b></b></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><br />
</b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;">WOD</span></b></b></div></div><b> </b><br />
<div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;">10 Rounds</span></b></b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;">As many rounds as possible in 1 Minute</span></b></b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;">5 Wall-ball 20/14</span></b></b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;">5 Burpees</span></b></b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;">Rest 1 Minute</span></b></b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;">- Start at wall-ball to begin each round</span></b></b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;">- every rep counts </span></b></b></div><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;">-10= 1 round when totaling at the end</span></b></b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;">- Score total rounds</span></b></b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;">* credit Hyperfit USA for WOD</span></b></b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="font-size: small;"><br />
</span></b></b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><b><span class="Apple-style-span" style="color: red; font-size: x-large;">POST ROUNDS AND EXTRA CREDIT TO COMMENTS</span></b></b></div></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com3tag:blogger.com,1999:blog-7041244759862336311.post-79091592025979896182012-08-04T12:00:00.002-10:002012-08-08T13:25:04.999-10:00Sunday-August 5, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA1I-NoDEjcShdnItPSPgp616BQOMxVoZGw4UW-npDz-waWBIZ2fYbL1QQHMRytE8rBsN9AKceH5QI3RgQW-reXhnVbJKGQ8bu7MLtYBkNa8k3znaZlMdmAhs-cxfKPGGEuVnS1g6XEkw/s1600/557397_419220664786464_1960633214_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA1I-NoDEjcShdnItPSPgp616BQOMxVoZGw4UW-npDz-waWBIZ2fYbL1QQHMRytE8rBsN9AKceH5QI3RgQW-reXhnVbJKGQ8bu7MLtYBkNa8k3znaZlMdmAhs-cxfKPGGEuVnS1g6XEkw/s400/557397_419220664786464_1960633214_n.jpg" width="400" /></a></div><div style="text-align: center;"><div style="text-align: center;"><br />
</div></div><div style="text-align: center;"><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><u>warm up</u></b></span></div></div><div style="text-align: center;"><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>5 pass throughs</b></span></div></div><div style="text-align: center;"><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>7 squats</b></span></div></div><div style="text-align: center;"><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>100m run</b></span></div></div><div style="text-align: center;"><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3x</b></span></div></div><div style="text-align: center;"><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><u>Olympic</u></span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">Clean & Jerk</span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">80% x 1 x 2</span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">85% x 1 x 2</span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">90% x 1 x 2</span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;"><u>Westside</u></span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;">Weighted Knee Jumps</span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;">warm up then...</span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;">8 sets x 1 attempt</span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;"><br />
</span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #cccccc;"><u>Running</u></span></b></div></div><div style="text-align: center;"><div style="text-align: center;"><span class="Apple-style-span" style="color: #cccccc;"><b>100m sprint</b></span></div></div><div style="text-align: center;"><div style="text-align: center;"><span class="Apple-style-span" style="color: #cccccc;"><b>90 seconds rest</b></span></div></div><div style="text-align: center;"><div style="text-align: center;"><span class="Apple-style-span" style="color: #cccccc;"><b>5x</b></span></div></div><div style="text-align: center;"><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div></div><div style="text-align: center;"><div style="text-align: center;"><b>WOD</b></div></div><div style="text-align: center;"></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>run 400m</b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>20- push press/jerk (135/95)</b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>run 400m</b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>15- push press/jerk</b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>run 400m</b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>10- push press/jerk</b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>run 400m</b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>5- push press/jerk</b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><br />
</b></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red; font-size: x-large;">POST TIME AND EXTRA CREDIT TO COMMENTS</span></b></div></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com1tag:blogger.com,1999:blog-7041244759862336311.post-73902387782054433502012-08-03T12:00:00.001-10:002012-08-03T12:00:00.621-10:00Saturday-August 4, 2012<span class="Apple-style-span" style="font-family: 'Droid Sans', Arial, sans-serif; line-height: 20px;"></span><br />
<div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 24px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center; vertical-align: baseline;"><span class="Apple-style-span" style="color: #003366;"><b><br />
</b></span></div><div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #113051; line-height: 24px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #003366; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">“31 Heroes”</strong></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #113051; font-family: 'Droid Sans', Arial, sans-serif; line-height: 24px;">AMRAP 31 minutes (As Many Reps As Possible)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #113051; font-family: 'Droid Sans', Arial, sans-serif; line-height: 20px;"></span><span class="Apple-style-span" style="color: #113051; font-family: 'Droid Sans', Arial, sans-serif; line-height: 24px;">8 Thrusters (155/105#)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #113051; font-family: 'Droid Sans', Arial, sans-serif; line-height: 20px;"></span><span class="Apple-style-span" style="color: #113051; font-family: 'Droid Sans', Arial, sans-serif; line-height: 24px;">6 Rope Climbs (15 ft. ascent)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #113051; font-family: 'Droid Sans', Arial, sans-serif; line-height: 20px;">11 Box Jumps (30/24″)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #113051; font-family: 'Droid Sans', Arial, sans-serif; line-height: 20px;"><br />
</span></div><div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 24px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center; vertical-align: baseline;"><span class="Apple-style-span" style="color: #113051; font-family: 'Droid Sans', Arial, sans-serif; line-height: 20px;"><strong style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #003366; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">This is a Partner WOD</strong> – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.</span></div><div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 24px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center; vertical-align: baseline;"><span class="Apple-style-span" style="color: #113051; font-family: 'Droid Sans', Arial, sans-serif; line-height: 20px;">Score is your total # of reps</span></div><div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 24px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center; vertical-align: baseline;"><span class="Apple-style-span" style="color: #113051; font-family: 'Droid Sans', Arial, sans-serif; line-height: 20px;">This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.</span></div></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com2tag:blogger.com,1999:blog-7041244759862336311.post-62061229280877554112012-08-01T22:24:00.042-10:002012-08-08T13:22:20.188-10:00<div style="text-align: center;"><br />
</div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ-P2dkyC5xih2GGeRZhLPMfO4mC4_hHlqAmE_yyKum_ZeqnPJpRBiEb1L9QcKM2vSMEOFl7msRpSQgytk1F3MOWbCT3XRMJRGBmmNYpgnnV8n_Qfn-IyVmdEU5GzCsUq6PmcJlRAP5T0/s1600/602518_10151037166429566_50348722_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ-P2dkyC5xih2GGeRZhLPMfO4mC4_hHlqAmE_yyKum_ZeqnPJpRBiEb1L9QcKM2vSMEOFl7msRpSQgytk1F3MOWbCT3XRMJRGBmmNYpgnnV8n_Qfn-IyVmdEU5GzCsUq6PmcJlRAP5T0/s400/602518_10151037166429566_50348722_n.jpg" width="400" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><u>warm up</u></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>100m row/run</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 ab mats</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>4x</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><u>Olympic</u></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">snatch complex</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">power snatch + OHS + full snatch + snatch balance</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">5 sets x 2 reps (1 complex = 1 rep)</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">H.A.P = Heavy As Possible</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;"><u>Westside</u></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;">Bench</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;">8 sets x 3 reps</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;">EMOM- 50% + 20 lbs of chain</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #cccccc;"><u>Endurance</u></span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #cccccc;"><b>200m run </b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #cccccc;"><b>2 minutes rest</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #cccccc;"><b>4 rounds</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #cccccc;"><br />
</span></b></div><div style="text-align: center;">AMRAP 25</div><div style="text-align: center;">• 5 clean grip power snatch (75lbs/45lbs) </div><div style="text-align: center;">• 7 burpee box jump squats (20") </div><div style="text-align: center;">• 9 pass throughs </div><div style="text-align: center;">• 21 double unders </div><div style="text-align: center;">• 8 spidermans (elbow must touch to be Rx)</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red; font-size: x-large;"><b>POST SCORE AND EXTRA CREDIT TO COMMENTS</b></span></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com1tag:blogger.com,1999:blog-7041244759862336311.post-8470746947896811622012-07-31T12:00:00.001-10:002012-08-08T13:21:13.773-10:00Wednesday-August 1, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZACaAtWaW694ekWGBgNP_k9MUD-IsOzUwzDELQ9agadtW09LRfzKbf6MjT3wKWYdzFngP4axyzUQxdJ32Y00SEnwUdRUaq7AxeaAw4A5dnKwYKRBdDe7VN0yxwM3osRghYNh1aCCTqU/s1600/521926_4293185968229_551100459_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZACaAtWaW694ekWGBgNP_k9MUD-IsOzUwzDELQ9agadtW09LRfzKbf6MjT3wKWYdzFngP4axyzUQxdJ32Y00SEnwUdRUaq7AxeaAw4A5dnKwYKRBdDe7VN0yxwM3osRghYNh1aCCTqU/s640/521926_4293185968229_551100459_n.jpg" width="425" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><u>warm up</u></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>-lid warm up-</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><u>OLYMPIC</u></span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>Tall Snatch</b></span><br />
<span class="Apple-style-span" style="color: blue;"><b>5 sets x 2 reps</b></span><br />
<span class="Apple-style-span" style="color: blue;"><b>*choose weight*</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><u><span class="Apple-style-span" style="color: magenta;">STRENGTH</span></u></b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>Arched back good mornings SSB (saftey squat bar)</b></span><br />
<span class="Apple-style-span" style="color: magenta;"><b>Max Effort</b></span><br />
<span class="Apple-style-span" style="color: magenta;"><b>5 sets x 2 reps</b></span><br />
<span class="Apple-style-span" style="color: #eeeeee; font-family: 'Lucida Grande';"><b><u><br />
</u></b></span><br />
<span class="Apple-style-span" style="color: #eeeeee; font-family: 'Lucida Grande';"><b><u>RUNNING</u></b></span><br />
<br />
<div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #eeeeee; font-family: 'Lucida Grande';"><b>200m run</b></span></div></div><div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #eeeeee; font-family: 'Lucida Grande';"><b>1:30 rest</b></span></div></div><div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #eeeeee; font-family: 'Lucida Grande';"><b>4x</b></span></div></div></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #d6d6d6; font-family: 'Lucida Grande'; font-size: x-small;"><br />
</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b>WOD</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b>In 2 minutes perform</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b>10 thrusters (135lbs/95lbs)</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b>as many pull ups in remaining time</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b>rest 1 minute</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b>3 rounds</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red; font-family: 'Lucida Grande'; font-size: x-large;"><b>POST TIME AND EXTRA CREDIT TO COMMENTS</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><b><br />
</b></span></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com3tag:blogger.com,1999:blog-7041244759862336311.post-3612213751477178232012-07-30T12:00:00.006-10:002012-08-08T13:20:25.428-10:00Tuesday-July 31, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh025VMWF4yD98lMBrt0SidZTTravdQ1xlZ-1S528UPziWv__8AJWMSFtyoLjx2RMnfYbVMnN11U0xLKpyGHoW2g-tetCV3A7eUhUt17IRn4WugmAOVR7RY5KR0MwBUxBoTs2bCCrI9e2U/s1600/IMG_7254.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh025VMWF4yD98lMBrt0SidZTTravdQ1xlZ-1S528UPziWv__8AJWMSFtyoLjx2RMnfYbVMnN11U0xLKpyGHoW2g-tetCV3A7eUhUt17IRn4WugmAOVR7RY5KR0MwBUxBoTs2bCCrI9e2U/s400/IMG_7254.JPG" width="400" /></a></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: red; font-size: small;"><b><u>warm up</u></b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: red; font-size: small;"><b>10 spidermans</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: red; font-size: small;"><b>10 pass throughs</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: red; font-size: small;"><b>10 v-slides</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: red; font-size: small;"><b>2x</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: red; font-size: small;"><b><br />
</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: orange; font-size: large;"><b><u>**EXTRA CREDIT**</u></b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: orange; font-size: large;"><b>extra credit is optional</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: orange; font-size: small;"><b>advanced members may choose 1-2 extra credit modalities </b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: orange; font-size: large;"><b><u><br />
</u></b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: blue; font-size: small;"><b><u>**POWER**</u></b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: blue; font-size: small;"><b>Laying triceps extensions</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: blue; font-size: small;"><b>6 sets x 3 reps</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: blue; font-size: small;"><b>HEAVY!!!</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: blue; font-size: small;"><b>*DO NOT DO THIS WITHOUT A SPOTTER!!!</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: blue; font-size: small;"><b><br />
</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: magenta; font-size: small;"><b><u>**OLYMPIC**</u></b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: magenta; font-size: small;"><b>Snatch from blocks (knee)</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: magenta; font-size: small;"><b>% 1RM x reps x sets</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: magenta; font-size: small;"><b>65% x 2 x 3</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: magenta; font-size: small;"><b>70% x 2 x 2</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: magenta; font-size: small;"><b><br />
</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: #eeeeee; font-size: small;"><b>**RUNNING**</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: #eeeeee; font-size: small;"><b>400M run </b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: #eeeeee; font-size: small;"><b>90 seconds rest</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: #eeeeee; font-size: small;"><b>3x</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: magenta; font-size: small;"><b><br />
</b></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: small;"><u>” Manhandler “</u></span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: small;">5 Rounds of AMRAP 3:</span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: small;">3 Power Cleans (95, 65)</span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: small;">6 Boxjumps (24, 20)</span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: small;">9 Kettlebell Swings (53, 35)</span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: small;">Rest 1 Minutes Between Rounds</span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: red; font-size: x-large;"><b>POST ROUNDS AND EXTRA CREDIT TO COMMENTS</b></span></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com0tag:blogger.com,1999:blog-7041244759862336311.post-8470034835075538292012-07-27T12:00:00.017-10:002012-08-08T13:19:29.731-10:00Sunday-July 29, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh30w8m20F27Eo9RpbF_OZxohCqX6ZoG5qXtvUzZgqFzrM9v0E9-b0FoPaJN1Ph1klBwcQ_Ocq2YOasZFJv8hKzQNXaciyZTcuDeA8nzHLAMGRzR9f4ql9E0oqHkv7g6jaQOVCOHoyjkmM/s1600/Games2011_MenE5_MattChan_Jug_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh30w8m20F27Eo9RpbF_OZxohCqX6ZoG5qXtvUzZgqFzrM9v0E9-b0FoPaJN1Ph1klBwcQ_Ocq2YOasZFJv8hKzQNXaciyZTcuDeA8nzHLAMGRzR9f4ql9E0oqHkv7g6jaQOVCOHoyjkmM/s400/Games2011_MenE5_MattChan_Jug_1.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b>warm up</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b>450m run</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b>then...</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b>100m run</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b>4x</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">Olympic</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">Snatch</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">5 sets x 5 unbroken reps at 50%</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">*athletes may raise weight if they are feeling strong and technique is clean</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: blue;">Strength</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: blue;">Bench</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: blue;">8 sets x 2 reps</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: blue;">70% + 20lbs chain</span></b></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><b>WOD</b></div><div class="separator" style="clear: both; text-align: center;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: center;"><b>EMOM 20</b></div><div class="separator" style="clear: both; text-align: center;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: center;"><b>3 squat cleans (185lbs/115lbs)</b></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com2tag:blogger.com,1999:blog-7041244759862336311.post-75954424204111731442012-07-27T12:00:00.016-10:002012-08-08T13:17:49.116-10:00Saturday-July 28, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgniHsXAX34lyNG7HnAAmwXzZYZVvcg75fjh-3EOps4McBM87yG-EVAyJniH1CMZOa2-rsSjkWd7IzSkgP8hGWdvZSk2sL-IKWVJvlVsVFWr9NI0Gm-4GZGssg0jZQDafesULgqatyYC0M/s1600/154515_10150690084961126_579811125_9670905_1038839427_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgniHsXAX34lyNG7HnAAmwXzZYZVvcg75fjh-3EOps4McBM87yG-EVAyJniH1CMZOa2-rsSjkWd7IzSkgP8hGWdvZSk2sL-IKWVJvlVsVFWr9NI0Gm-4GZGssg0jZQDafesULgqatyYC0M/s400/154515_10150690084961126_579811125_9670905_1038839427_n.jpg" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><u>warm up</u></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 minutes</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>death by burpees</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><u>OLYMPIC</u></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">Snatch</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"> warm up to weight</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">% x (reps) x (sets)</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">80%x1x3, 85%x1x2, 90%x1x2</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;"><u>WESTSIDE</u></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;">14" box / standard bar</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;"> 50% 1RM + 40-60lbs of chain</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: lime;"> 12 sets x 2 reps EMOM</span></b></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><b>WOD</b></div><div style="text-align: center;"><b>5 squat snatches</b></div><div style="text-align: center;"><b>10 bar facing burpees</b></div><div style="text-align: center;"><b>5 rounds</b></div><div style="text-align: center;"><b>*athletes choose weight</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><u>RUNNING</u></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">100m sprint</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">1 minute rest</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">6x</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red; font-size: x-large;">POST TIME AND EXTRA CREDIT TO COMMENTS</span></b></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com3tag:blogger.com,1999:blog-7041244759862336311.post-56132110012701753192012-07-26T12:00:00.002-10:002012-07-26T12:00:01.971-10:00Friday-July 27, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_IoTS_quNtmfUeJSDruSX6XRSZ5zlXNk4WWwQF1PBrff8KnQBVacSbObOrisncVbdBvdloWBAXxWSxa2CHclJGVQjlHh6yoX8-TlF5u368eypLmAEF4-N6mIH4ttCeKt4FldG74wcYgI/s1600/422073_316493091738855_195606927160806_792467_481234892_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_IoTS_quNtmfUeJSDruSX6XRSZ5zlXNk4WWwQF1PBrff8KnQBVacSbObOrisncVbdBvdloWBAXxWSxa2CHclJGVQjlHh6yoX8-TlF5u368eypLmAEF4-N6mIH4ttCeKt4FldG74wcYgI/s400/422073_316493091738855_195606927160806_792467_481234892_n.jpg" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>warm up</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>20 minute self warm up</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b>WOD</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>200m run</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>20 box jumps (24"/20")</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>5 rounds for time</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">New to Class</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">complete as above</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">EXTRA CREDIT</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">max effort mile</span></b></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com0tag:blogger.com,1999:blog-7041244759862336311.post-69887193813038317082012-07-25T12:00:00.003-10:002012-07-25T12:00:06.776-10:00Thursday-July 26, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7kwSmE1cMf8CWjYbRFp9ykHhkFVQ0VUeues1fskAfCTt47OWnIjeAR8I6SQXSl2Au-Slld5ZI9uZiu-v0eW22Kf1SsJznFdSGdl4wjtxDQGxQBpyguuBi0VbQIJ0teSHynvwUUvqVobE/s1600/422623_10150699079849460_113690044459_11088384_1667190828_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7kwSmE1cMf8CWjYbRFp9ykHhkFVQ0VUeues1fskAfCTt47OWnIjeAR8I6SQXSl2Au-Slld5ZI9uZiu-v0eW22Kf1SsJznFdSGdl4wjtxDQGxQBpyguuBi0VbQIJ0teSHynvwUUvqVobE/s400/422623_10150699079849460_113690044459_11088384_1667190828_n.jpg" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>warm up</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>100m run x 8</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b>WOD</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>5 burpees</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>10 deadlifts (275lbs/155lbs)</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>5 rounds for time</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">New to Class</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">5 burpees</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">7 deadlifts (coaches pick weight)</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">5 rounds</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">EXTRA CREDIT</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">100m sprint</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">1 minute rest</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">10x</span></b></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com3tag:blogger.com,1999:blog-7041244759862336311.post-78720615333020340642012-07-25T09:42:00.000-10:002012-07-25T09:42:32.742-10:00Hey FGB,<br />
<br />
I JUST SAW YOUR CHALK CITY VIDEO!!! Haha, it was amazing and I plan to share it with other Crossfitters I come across. Yall were awsome in it and did a great job. I see Jack has been putting up some extra credit, too, looks like fun times. Hope yall are still working hard.<br />
<br />
7-25-2012<br />
-16x200m repeats with 200m recovery jog between each one<br />
- With Rare Crossfit: 12 Min AMRAP- x4 Pullups, x6 Pistols (alt), x12 Thrusters (95#)<br />
<br />
Also finally got a shirt from the new gym: <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjGvfVgkSjcApS0DkhzfIZfd_IGaPnTLs53fvjG12Wx2lgw8RMT-MnA-Pb2_tT9OsD1dyU0aZb7-rso6rOrvfey2Upc8EUuyA2GF-3uxJYmosOZnkaBxqtUyU3CZO4ATTN1dflPowsGOs/s1600/SDC10094.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjGvfVgkSjcApS0DkhzfIZfd_IGaPnTLs53fvjG12Wx2lgw8RMT-MnA-Pb2_tT9OsD1dyU0aZb7-rso6rOrvfey2Upc8EUuyA2GF-3uxJYmosOZnkaBxqtUyU3CZO4ATTN1dflPowsGOs/s320/SDC10094.JPG" width="320" /></a></div><br />
Take care,<br />
<br />
CliffFifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com3tag:blogger.com,1999:blog-7041244759862336311.post-26953984500445384722012-07-24T12:00:00.001-10:002012-07-24T12:00:02.380-10:00Wednesday-July 25, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimCvUNieQsjYijmx2iotWMUBA6YDAoqtAFtR17-IymqqLRBlg7qLyvGz-BmTAsj2eLiakXhTcEWS_nmLkypv-NAmnADMtBcQvbMbibegmQWWj6sAx1R8xGsapH7ynjizC50WH7dymeu8s/s1600/423045_3575757352962_1243930241_33664954_1942586657_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimCvUNieQsjYijmx2iotWMUBA6YDAoqtAFtR17-IymqqLRBlg7qLyvGz-BmTAsj2eLiakXhTcEWS_nmLkypv-NAmnADMtBcQvbMbibegmQWWj6sAx1R8xGsapH7ynjizC50WH7dymeu8s/s400/423045_3575757352962_1243930241_33664954_1942586657_n.jpg" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>-warm up-</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>450m run</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>then...</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>30 walking lunges</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>20 pass throughs</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 burpees</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b>WOD</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Every Minute on the Minute (EMOM)</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>for 20 minutes</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>12 KBS (53lbs/35lbs)</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">-New to Class-</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">EMOM 20</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">8 KBS</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">-EXTRA CREDIT-</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>MAKE UP A RUNNING WOD</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>WRITE WHAT YOU DID ON </b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>EXTRA CREDIT BOARD</b></span></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com1tag:blogger.com,1999:blog-7041244759862336311.post-62959952194859676942012-07-23T12:00:00.002-10:002012-07-23T12:00:01.366-10:00Tuesday-July 24, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGTrjihVf31_e-D2RE-cB89ufgpOmg5DWnHsQ2S6-frVQ3NxE2lpPW5MtlXsr99191QPQ8gF6QccOtf-M3ic-vtGVm8Gl1mshmMIIa0dY55tVY34AgKv5n_-uskLtE5T5p3i8SZm6VAPk/s1600/474273_3701027164629_1243930241_33730370_1604054604_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGTrjihVf31_e-D2RE-cB89ufgpOmg5DWnHsQ2S6-frVQ3NxE2lpPW5MtlXsr99191QPQ8gF6QccOtf-M3ic-vtGVm8Gl1mshmMIIa0dY55tVY34AgKv5n_-uskLtE5T5p3i8SZm6VAPk/s400/474273_3701027164629_1243930241_33730370_1604054604_o.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b>-warm up-</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b>20 minute self warm up</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><b>"BARBARA"</b></div><div class="separator" style="clear: both; text-align: center;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: center;"><b>20 pull ups</b></div><div class="separator" style="clear: both; text-align: center;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: center;"><b>30 push ups</b></div><div class="separator" style="clear: both; text-align: center;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: center;"><b>40 sit ups</b></div><div class="separator" style="clear: both; text-align: center;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: center;"><b>50 squats</b></div><div class="separator" style="clear: both; text-align: center;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: center;"><b>3 minutes rest</b></div><div class="separator" style="clear: both; text-align: center;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: center;"><b>5 rounds for time</b></div><div class="separator" style="clear: both; text-align: center;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: center;"><b> *minus rest time to get score*</b></div><div class="separator" style="clear: both; text-align: center;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">New to Class</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">12 jumping pull ups</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">15 push ups</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>18 sit ups</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>20 squats</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>3 minutes rest</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>5 rounds</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: blue;">EXTRA CREDIT</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: blue;">200m run</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>90 seconds rest</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: blue;"><b><br />
</b></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>5x</b></span></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com1tag:blogger.com,1999:blog-7041244759862336311.post-30279020725153106192012-07-22T12:00:00.001-10:002012-07-22T12:00:08.480-10:00Monday-July 23, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl8IKgT8iKJjncwKa55EYLPil1hzZumWYQM2ce5upwuoXrxv_0GGHZYZDnzglMf3lZmVr0_rkMlOxjIQD04_8b6_qmcjGOV31MdBTnkRhp60LP3Ruz5oA81au3NSKAQPXLfjk2pTzxoRI/s1600/527284_370339756341222_156147724427094_1017783_1234146170_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl8IKgT8iKJjncwKa55EYLPil1hzZumWYQM2ce5upwuoXrxv_0GGHZYZDnzglMf3lZmVr0_rkMlOxjIQD04_8b6_qmcjGOV31MdBTnkRhp60LP3Ruz5oA81au3NSKAQPXLfjk2pTzxoRI/s640/527284_370339756341222_156147724427094_1017783_1234146170_n.jpg" width="426" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>warm up</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>450m run</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>then...</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 wallballs</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 sit ups</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3x</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b>WOD</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>5 deadlifts (275lbs/155lbs)</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>10 burpees</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>5 rounds</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>**5 minute cap**</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">New to Class</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">5 deadlifts (coaches pick weight)</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">7 burpees</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">5 rounds</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">EXTRA CREDIT</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">800m run</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">4 minutes rest</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">3x</span></b></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com1tag:blogger.com,1999:blog-7041244759862336311.post-75364516806751521932012-07-21T12:00:00.001-10:002012-07-21T12:00:00.451-10:00Sunday-July 22, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG6QckwlqjosttkNWUkWObP4Stf8qBjB0DToIPmpwJHZZ3wl09yltX5Ycef4ktZ8x8dl5nSMk7GfWN1OsIQDn9ld6By3oYCP2hjB1qQicLqCiqwff8PneF7acVFhjVQRTo4c-clatmHhQ/s1600/536419_10150648391852443_1911054303_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG6QckwlqjosttkNWUkWObP4Stf8qBjB0DToIPmpwJHZZ3wl09yltX5Ycef4ktZ8x8dl5nSMk7GfWN1OsIQDn9ld6By3oYCP2hjB1qQicLqCiqwff8PneF7acVFhjVQRTo4c-clatmHhQ/s640/536419_10150648391852443_1911054303_n.jpg" width="476" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>-warm up-</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 knee jumps</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 pass throughs</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3x</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b>WOD</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>10 push press (95lbs/65lbs)</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>20 double unders</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>5 rounds</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">-New to Class-</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">8 push press</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">50 single skips</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">5 rounds</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">EXTRA CREDIT</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>1 mile run</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>5 minutes rest</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>1 mile run</b></span></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com1tag:blogger.com,1999:blog-7041244759862336311.post-53636688877370182652012-07-20T12:00:00.001-10:002012-07-20T12:00:06.426-10:00Saturday-July 21, 2012<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjBTKO6Y-kQ89Pjqxrk0332A_dSGilPjfkm_Ol1mWHNa45C4b_FquiDZy8M3mIu_bDrYmsbrsuDkn6xgp4hMrc5PZzQA-RalXNUYFRkGpxYbIudlBWAO2aYHlqin-EJ4XZqk7bCtFfAck/s1600/543336_10150711482861439_685556438_9336623_1205566090_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjBTKO6Y-kQ89Pjqxrk0332A_dSGilPjfkm_Ol1mWHNa45C4b_FquiDZy8M3mIu_bDrYmsbrsuDkn6xgp4hMrc5PZzQA-RalXNUYFRkGpxYbIudlBWAO2aYHlqin-EJ4XZqk7bCtFfAck/s400/543336_10150711482861439_685556438_9336623_1205566090_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dirty doing work!!!<br />
<br />
<span class="Apple-style-span" style="font-size: small;"><b><span class="Apple-style-span" style="color: red;">-warm up-</span><br />
<br />
<span class="Apple-style-span" style="color: red;">450m run</span><br />
<br />
<span class="Apple-style-span" style="color: red;">50m run x 8</span><br />
<br />
<span class="Apple-style-span" style="color: red;">walk to start as rest</span><br />
<br />
WOD<br />
<br />
15 pull ups<br />
<br />
30 push ups<br />
<br />
50 squats<br />
<br />
5 rounds for time<br />
<br />
<span class="Apple-style-span" style="color: magenta;">-New to Class-</span><br />
<br />
<span class="Apple-style-span" style="color: magenta;">10 jumping pull ups</span><br />
<br />
<span class="Apple-style-span" style="color: magenta;">15 push ups</span><br />
<br />
<span class="Apple-style-span" style="color: magenta;">30 squats</span><br />
<br />
<span class="Apple-style-span" style="color: magenta;">4 rounds for time</span><br />
<br />
<span class="Apple-style-span" style="color: blue;">-EXTRA CREDIT-<br />
<br />
30 unbroken wallballs<br />
<br />
2x</span></b></span></td></tr>
</tbody></table>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com2tag:blogger.com,1999:blog-7041244759862336311.post-36445709859418415722012-07-19T12:00:00.001-10:002012-07-19T12:00:05.764-10:00Friday-July 20, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK0Pc6vJsJ6vcOAIjC_ynahnTrUAN1o_nkZ4f_c8JrqHFhJ9DwjGsgXkj8N_3TfTvSeu-2CjQQXBVzW-QbnNpHd4fE2h6DCDuzR9TY5CFkP6fpjrSbivy9nBUPicV3LFk6uQSlAt6onxA/s1600/576018_335796319815855_328707203858100_964234_2106587909_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK0Pc6vJsJ6vcOAIjC_ynahnTrUAN1o_nkZ4f_c8JrqHFhJ9DwjGsgXkj8N_3TfTvSeu-2CjQQXBVzW-QbnNpHd4fE2h6DCDuzR9TY5CFkP6fpjrSbivy9nBUPicV3LFk6uQSlAt6onxA/s640/576018_335796319815855_328707203858100_964234_2106587909_n.jpg" width="416" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>-warm up-</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>2x each</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>250m row</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>200m run</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b>WOD</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>100m run</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>60 seconds rest</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>200m run</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>90 seconds rest</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>450m run</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>120 seconds rest</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>900m run</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">-New to Class-</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">100m run</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">90 seconds rest</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">200m run</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">120 seconds rest</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">450m run</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">180 seconds rest minute rest</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">900m run</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: blue;">EXTRA CREDIT</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: blue;">100 unbroken squats</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="color: blue;">2x</span></b></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com0tag:blogger.com,1999:blog-7041244759862336311.post-79878398941839839572012-07-18T12:00:00.001-10:002012-07-18T12:00:07.676-10:00Thursday-July 19, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvPLeIa7KDJe8pNBf2lGoyaFiRmEcq11AZxeGVdRBkNu2yF52LEgDqBf-_UEa2brHDI_CSCOfMNPIzOizK96ZhLTv2pjIeGBFjEX_DIxcQPeZwyK0DRmuM8_UCORvtqgl8sl0GLX3djGA/s1600/575256_4165419254141_1259030771_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvPLeIa7KDJe8pNBf2lGoyaFiRmEcq11AZxeGVdRBkNu2yF52LEgDqBf-_UEa2brHDI_CSCOfMNPIzOizK96ZhLTv2pjIeGBFjEX_DIxcQPeZwyK0DRmuM8_UCORvtqgl8sl0GLX3djGA/s640/575256_4165419254141_1259030771_n.jpg" width="428" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>warm up</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>100m run</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 squats</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>10 pass throughs</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3x</b></span></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>"KELLY"</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>30 box jumps (24"/20")</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>30 wallball shots</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>5 rounds for time</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">New to Class</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">400m run</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">15 box jumps</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">15 wallball shots</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>4 rounds for time</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><br />
</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">EXTRA CREDIT</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">800m run</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">3 minutes rest</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">2x</span></b></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com1tag:blogger.com,1999:blog-7041244759862336311.post-87556304616869822242012-07-17T12:00:00.001-10:002012-07-17T12:00:05.595-10:00Wednesday-July 18, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifO4UziELO1mVXzWiPEzFtdDkGKw6B6Xsuy72pfme95cZzH6aULTnb-DrdtoVty5GTs18GdSeoIlK-FR3vwzXMFAVPpUAwpVPl-u8l8HS-aoCwAeANW7VT8IL_Me1y-C578GJnqLjmyGE/s1600/580768_3419440017507_1615369247_2853267_783506841_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifO4UziELO1mVXzWiPEzFtdDkGKw6B6Xsuy72pfme95cZzH6aULTnb-DrdtoVty5GTs18GdSeoIlK-FR3vwzXMFAVPpUAwpVPl-u8l8HS-aoCwAeANW7VT8IL_Me1y-C578GJnqLjmyGE/s400/580768_3419440017507_1615369247_2853267_783506841_n.jpg" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>-warm up-</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>450m run</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>75 unbroken squats</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b>WOD</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>15 rounds:</b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 16px;"><div style="text-align: center;"><b><br />
</b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>2 strict pullups</b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><br />
</b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>4 pushups</b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><br />
</b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>8 sit ups</b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><br />
</b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b>for time</b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><br />
</b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">-New to Class-</span></b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">9 rounds</span></b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">2 jumping pull ups</span></b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">4 push ups</span></b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>6 sit ups</b></span></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><br />
</b></span></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>for time</b></span></div></div><div style="font-weight: bold; font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><br />
</b></span></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>EXTRA CREDIT</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b><br />
</b></span></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>600m run</b></span></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b><br />
</b></span></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>90 seconds rest</b></span></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b><br />
</b></span></div></div><div style="font: normal normal normal 13px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="color: blue;"><b>3x</b></span></div></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com0tag:blogger.com,1999:blog-7041244759862336311.post-45532780873512033082012-07-16T12:00:00.003-10:002012-07-16T12:00:01.394-10:00Tuesday-July 17, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8EM5CV9TJAOun21IUldPvKOjJt_awk6kuyjzANTStjkwIiNUFseH7KsDSpQypl9AnUtgYL0ZGHAkofYHm8n2l5weu68vl0mpS0d2yJn7EH-SERnBZ4akZmeqXd9sA1wcb9uuME3yHw7M/s1600/2012CFGR_SW_ME4_200.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8EM5CV9TJAOun21IUldPvKOjJt_awk6kuyjzANTStjkwIiNUFseH7KsDSpQypl9AnUtgYL0ZGHAkofYHm8n2l5weu68vl0mpS0d2yJn7EH-SERnBZ4akZmeqXd9sA1wcb9uuME3yHw7M/s400/2012CFGR_SW_ME4_200.JPG" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>-warm up-</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>7 push ups</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>7 back extensions</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>3x</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b>"ANNIE"</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>50-40-30-20-10 rep rounds</b></div><div style="text-align: center;"><b>for time of:</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Double unders</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>sit ups</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">-New to Class-</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>50-40-30-20-10</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>single unders</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>20-18-16-14-12</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b>sit ups</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta;"><b><br />
</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">-EXTRA CREDIT-</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">100m run</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">1 minute rest</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">8x</span></b></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com1tag:blogger.com,1999:blog-7041244759862336311.post-23603957863415753792012-07-15T12:00:00.001-10:002012-07-15T12:00:00.106-10:00Monday-July 16, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHtVGakWaZKnVEXLaKnU1u7QWK9zzUKGikxaqArYuzTYOmFvN52x0359uYd67xY6qrBGAcFL2N2fCkzaQhzWdC9a9Q1RatqBOFPdRl75-nAzyWQlLBrSwdQbmEURCyL7wBaQ9MEKXp-vM/s1600/255286_10150914819532607_1860669390_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="372" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHtVGakWaZKnVEXLaKnU1u7QWK9zzUKGikxaqArYuzTYOmFvN52x0359uYd67xY6qrBGAcFL2N2fCkzaQhzWdC9a9Q1RatqBOFPdRl75-nAzyWQlLBrSwdQbmEURCyL7wBaQ9MEKXp-vM/s400/255286_10150914819532607_1860669390_n.jpg" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>-warm up-</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>400m run</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>2x</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b>WOD</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>20 walking lunges</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>20 sit ups</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>100m run</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>5 rounds</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">-New to Class-</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">12 walking lunges</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">12 sit ups</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">100m run</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">5 rounds</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">-EXTRA CREDIT-</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">50m sprint</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">3x</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">100m sprint</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">3x</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">200m sprint</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: blue;">3x</span></b></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com0tag:blogger.com,1999:blog-7041244759862336311.post-72056232690763664192012-07-14T12:00:00.006-10:002012-07-14T12:00:04.450-10:00Sunday-July 15, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBQkc0R3yWEY1U1UbNhsIT-5t5GuM8jpJhmeNFTWD1ce4_DAw0RKEVWlUcKScmzGFeLZvTHdMl9HZ2bWVTHvalWJYlzerjXC2mcOZmPDKJMZBx-flSQBgP05-UFKSGAoOn3yXGVdFxUso/s1600/380229_10151763714705393_1113180432_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBQkc0R3yWEY1U1UbNhsIT-5t5GuM8jpJhmeNFTWD1ce4_DAw0RKEVWlUcKScmzGFeLZvTHdMl9HZ2bWVTHvalWJYlzerjXC2mcOZmPDKJMZBx-flSQBgP05-UFKSGAoOn3yXGVdFxUso/s640/380229_10151763714705393_1113180432_n.jpg" width="428" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>-warm up-</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>50 jumping jacks</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>50' bear crawl</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b>2x</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><br />
</b></span></div><div style="text-align: center;"><b>"KAREN"</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>150 wallballs</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>for time</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">-New to Class-</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">75 wallballs</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;">for time</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: magenta;"><br />
</span></b></div><div style="text-align: center;"><b>-EXTRA CREDIT-</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>100m sprints</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>1 minute rest</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>8x</b></div>Fifty Barbellhttp://www.blogger.com/profile/04231703073424660826noreply@blogger.com1