CrossFit Tri-County

WODs

Monday, 12.02.2013

Meg crushed those KB snatches on Friday. Strength Weighted Pull-ups, build to 1RM *Refer to May 2 WOD Satan’s Whiskers 3RFT 10 C2B Pull-ups 10 Front Squats (165, 115) 10 Burpees Please post your scores to the comments.

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Saturday, 11.30.2013

Jay graduated On Ramp on Wednesday and crushed the team WOD on Friday! WOD Teams of 2 complete: 1000m Row 50 Box Jumps (24, 20) 50 Jumping Pull-ups 50 KBS (53, 35) 50 Walking Lunges 50 K2E 50 Push Press (45, 33) 50 Back Extensions 50 Wall Balls (20, 14)[…]

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Friday, 11.29.2013

Leannea has been working hard and is getting so strong! Reminder One class Friday at 12:30pm! WOD Teams of 5 complete: 4 rounds for Max reps of: 2:00 Max Wall Balls (20, 14) 2:00 Max SDHP (75, 55) 2:00 Max KB Snatch (35, 26) 2:00 Max 75m Sprints 2:00 Max[…]

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Thursday, 11.28.2013

Congrats November On Ramp for graduating! Erica, Heather, Emily, Jackie, Kaitlyn, Rob, Jay & Paul will join main classes soon, be sure to give them a BIG welcome! Happy Thanksgiving to our CFTC family! We are thankful to have you all in our lives and our community; we are blessed[…]

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Wednesday, 11.27.2013

Dan has been getting so strong! Announcements There WILL be a 7:00am Wednesday morning, thank you Coach Annette!! Strength Deadlift, build to 1RM *Refer to June 21 for previous deadlift max WOD 21-15-9 Power Cleans (135, 95) DUs Box Jumps (30, 24) Please post your scores to comments!

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Tuesday, 11.26.2013

John R, Mark L & Joe V crushing wall balls at the 7:00am! Strength Push Press 2-2-2-2 TnG WOD 3 sets, each for time Row 400m 20 GHD Sit-ups 20 Front Rack Reverse Lunge (135, 85) 10m Handstand Walk 3:00 rest *The goal is to maintain same time per set.[…]

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Monday, 11.25.2013

Thank you to everyone who came out for our Barbells for Boobs event and for everyone who donated toward a great cause. It was an amazing event! Thanksgiving Hours Wednesday: No 7:00am or 7:15pm Thursday: Closed Friday: 12:30 only, no class limit. Saturday: Normal schedule resumes Strength Front Squats 5-5-4-4-3-3[…]

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Saturday, 11.23.2013

Thank you Hand Craft Wine and Bruce Hurst for donating a bottle of wine to each of CFTC’s Barbells for Boobs participants! Barbells for Boobs Join us from 9:00am – 10:30am for our Barbells for Boobs event. We are excited to announce that we have already surpassed our fundraising goal![…]

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Friday, 11.22.2013

John has been working so hard has lost so much weight and is getting so strong. It is fitting that his team earned a podium finish in the throw down, second place! Strength In 10 minutes, build to a heavy squat snatch WOD 3RFT 50 DUs 10 HSPUs 15 Pull-ups[…]

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Thursday, 11.21.2013

Deb RXing heavy deads with great form, she is getting so strong! Announcements Ann made the suggestion that we start a clothing swap as we have a lot of people who are in various stages of their weight loss / CrossFit journeys. Instead of buying new clothes at each stage,[…]

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