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6/22/15 Skill: Deadlift Your Choice: WOD#1: Deadlift 5-5-3-3-3-1-1-1 or WOD#2: “50 Shades” For time 100 Deadlifts 135/95 100 Situps 100 Pushups Complete each round with a 400m run! Partition according to the number of UNBROKEN deadlifts. Once you let go of the bar your round ends. No resting bar on ground or body. Example: Johnny lifts 50 deadlifts unbroken. Then, he performs 50 situps, then 50 pushups. [ 215 more words. ] http://crossfitpuyallup.net/wods-for-week-of-62215/
BOOM! Deadlift board is updated! Lisa O secures her top spot even more with a 305# finish, Kevin (T-Rex) makes his way up the board pushing Derek out of the 2nd place slot with 500# and Rob G busts on to the board with a tie for 405#!
Meet Kierstin Valiant! She is 19 and one of our newest and most driven athletes! Kierstin is competing this weekend in her 1st CrossFit competition at the Etown Teen Throwdown at CrossFit Eatonville on Sunday! She has been diligently working with Coach Matt in personal training sessions to prepare for the event. Please come on Sunday to cheer her on! WOD heats start at 9am Sunday
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Ask Coach Sam what you can do! http://journal.crossfit.com/2015/06/gymnastics-the-long-journey-worth-taking.tpl
FRIDAY 7/3/15 Quick REMINDER!! CSA Will Be CLOSED Sat. July 4th to observe the holiday. Regular Scheduled programming on Friday and Sunday. FRIDAY WOD- TEAMS of 3 * one person works at a time/ split reps as you like 1200m team row 120 pull ups (scale is team asst. be as creative as you like but the standard is lockout to chin over bar- all team members must use the same bar) 120 Slam Ball (30/20) 120 Toes To Bar ( scale is Toes to Rings/ or V up touching a med ball to your toes) 1200m team row
To those of you who work out in the evening, tomorrow is Manuel's last day! Manuel has been a staple of the gym for a long time, and his infectious energy will be missed. Come on by at 5:30pm tomorrow and wish him luck as he moves back to Europe!
Congratulations to all of you who PR'd your "DT" time this month! In case you didn't know, the benchmark workout "DT" is a CrossFit Hero WOD. It was made in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. (Description and photo from crossfit.com)
New WOD: Back squat 3-3-3-3-3 Then, as many back squats as possible in 5 minutes @ 65% of 3 RM. Bar must stay on back for full 5 minutes. Post loads to comments and BTWB Leo Jameson Lubbert was born July 1st. Monic and baby are doing great. Congrats Lubbert family!!! *This Friday we have an...... Click for more: http://www.crossfitverve.com/?p=18372