Crossfit Alliance

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SATURDAY-01/21/09

Posted in General on January 31st, 2009

AT 730 THERE WILL BE A SMALL GROUP OF US RUNNING “MURPH”. ANYONE IS WELCOMED TO JOIN .

WORKOUT 10:00AM

SQUAT THRUSTER LADDER

YOU WILL COMPLETE 1 SQUAT THRUSTER THE FIRST MINUTE , 2 SQUAT THRUSTERS THE SECOND MINUTE …..


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WEDNESDAY-01/28/09

Posted in General on January 28th, 2009

WORKOUT

10 MED BALL CLEANS

10 PULL UPS

10 DB THRUSTERS

10 SQUATS

AMRAP IN 20 MINUTES


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MONDAY-01/26/09

Posted in General on January 25th, 2009

THREE ROUNDS FOR TIME

50 SQUATS

21 PUSH UPS

15 PULL UPS

9 KB SWINGS


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SATURDAY-01/24/09

Posted in General on January 23rd, 2009

Grace

Clean and Jerk 135 lbs

30 reps for time


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WEDNESDAY-1/21/09

Posted in General on January 21st, 2009

30 SDHP (GUYS65LBS GIRLS45LBS)

30 KNEES 2 ELBOWS

5 ROUNDS FOR TIME ………AFTER ALL FIVE ROUNDS ARE COMPLETE FINISH WITH 5 BURPEES TO STOP TIME


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MONDAY-01/19/09

Posted in General on January 18th, 2009

WOD

7 ROUNDS FOR TIME

7 BURPEES

7 PULL UPS

7 DEADLIFTS (BODY WEIGHT IF POSSIBLE)


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WEDNESDAY-01/14/09

Posted in General on January 14th, 2009

WARM UP

:30 KB SWINGS

10 PULL-UPS

3 ROUNDS

WORKOUT

50-40-30-20-10

WALL BALLS

SIT UPS


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MONDAY-01/12/09

Posted in General on January 12th, 2009

WARM-UP

TABATA SQUATS

TABATA PUSHUPS

WORKOUT

SQUAT THRUSTERS 9 REPS (GUYS95LBS GALS65LBS)

PULL UPS9 REPS

5 ROUNDS FOR TIME


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• You are currently browsing the Crossfit Alliance weblog archives for January, 2009.