Tuesday, 2/10/09
WOD
40 KB Swings
40 Lunges (20 each leg)
30 KB Swings
30 Lunges (15 each leg)
20 KB Swings
20 Lunges (10 each leg)
10 KB Swings
10 Lunges (5 each leg)
Continue Reading »Monday, 2/9/09
Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
WOD
1/2 Murph
Run 1/2 mile
50 Pull Ups
100 Push Ups
150 Squats
Run 1/2 mile
Sunday, 2/8/09
Rest Day
Continue Reading »Saturday, 2/7/09
WOD
Squats 15
Dips 15
Sit Ups 15
Push Ups 15
5 Rounds For Time
Continue Reading »Friday, 2/6/09
WOD
12 Sumo DL High Pulls
2 Knee to Elbows
30 KB Swings
10 SDHP
4 KTE
30 KB Swings
8 SDHP
6 KTE
30 KB Swings
6 SDHP
8 KTE
30 KB Swings
4 SDHP
10 KTE
30 KB Swings
2 SDHP
12 KTE
Continue Reading »Thursday, 2/5/09
WOD
100 Single Under Jump Rope
10 Push Ups
10 Slam Balls
AMRP in 20 minutes
Continue Reading »Wednesday, 2/4/09
- Band Assisted Pull Ups and Unassisted Pull Ups
WOD
5 Pull Ups
10 Push Press
15 Squats
AMRP in 20 minutes
Continue Reading »Tuesday, 2/3/09
WOD
5 Handstand Push Ups
10 Lunges Each Leg
15 Sit Ups
5 Rounds for Time
Continue Reading »Monday, 2/2/09
WOD
4 Rounds for Time
21 Box Jumps
15 Push Ups
9 Pull Ups
Continue Reading »Sunday, 2/1/09
New Year's Day Workout 2009 @ Crossfit Champions
Announcements
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Athlete Profile: Robyn Vann Hello, My name is Robyn, and I have a CrossFit addiction. No need to enroll me in a 12-step program or seek therapy…CrossFit is my therapy! My first CrossFit experience …
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Overcome Nutritional Hurdles: Go Against the Grain Challenge CFWH 2012 KICKOFF – Go Against The Grain WHAT: We want you to learn your body! You are going to cut out the “bad foods” (added sugar of any kind, …
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CFWH NEW CLASS SCHEDULE Here is our new class schedule. This schedule will be effective starting next Monday, January 30, 2012. Changes have been made across the board with CF classes and yoga so …
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Yonderway Delivery Yonderway will be delivering to CFWH on Thursday Feb. 16, 2012. Please bring a cooler in to the box before Thursday morning.
