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WARM UP

4/500M ROW 1MIN REST

WOD 5RDS

 400 M RUN

10 RING PUS UPS

15 BOX JUMPS

20 SQ

 

Posted: March 10th, 2010 under Uncategorized - No Comments.

WOD 5RDS

DL

BURPEES

Posted: March 10th, 2010 under Uncategorized - No Comments.

Congratulations to Nick, Steve and Wes for competing in their 1st sectional! Their hard work showed

Posted: March 8th, 2010 under Uncategorized - No Comments.

THERE WILL BE NO CLASSES TODAY WE WILL BE CLOSED ALL DAY 

Posted: March 8th, 2010 under Uncategorized - No Comments.

Stay Strong CrossFit The hard work is finished, the bags are packed, the excitment is growing and in less than 48 hours once the dust settles we will be bruised, battered, mentally tested and battle tested but at last we will get to peel back all the layers of our being and see what we are really made of!! Leave it all out there! Lets go Stay Strong Crossfit and the other Michigan competitors!!!!IMG_3213

Posted: March 5th, 2010 under Uncategorized - 2 Comments.

WARM UP

SAND BAG PICK UPS AND RUN

   WOD 5RS

30 BOX JUMPS

20 PULL UPS

10 OVERHEAD SQ

shaun

 

Posted: March 4th, 2010 under Uncategorized - No Comments.

WOD

100 WALL BALL SPRAWL

Posted: March 3rd, 2010 under Uncategorized - No Comments.

WOD

10-9-8-7-6-5-4-3-2-1

POWER CL   75 % 1RM

STRICT PULL UPS

 

Posted: March 2nd, 2010 under Uncategorized - 1 Comment.

WARM UP

1000M ROW

   WOD BEAR COMPLEX

7 CYCLES 5 RDS

DL

HHCL

FRONT SQ OR THRUSTER AND NO PP

PP

BACK SQ

5 BURPEES IF YOU SET THE BAR DOWN BEFOR YOU AR DONE WITH THE ROUND

 

 

Posted: March 1st, 2010 under Uncategorized - No Comments.

WARM UP

BOX JUMPS TO MAX HEIGHT NO RUNNING START

DOES NOT COUNT AS PR IF TAKE A STEP

    WOD   MURPH

1 MILE RUN

100 PUSH UPS

200 PUSH UPS

300 SQ

1 MILE RUN

Posted: March 1st, 2010 under Uncategorized - No Comments.