Wednesday WOD, December 4, 2013

Posted on 03. Dec, 2013 by .

3

Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

WOD:
4 rounds for time of:

400m Run
15 Chin ups
18 Kettlebell swings (53 lb./35 lb.)
21 Push presses (95 lb./65 lb.)
Rest 2 minutes

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________

Warm up and Cool down, CrossFit 307

When athletes know more than scientists, Outside Online

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Tuesday WOD, December 3, 2013

Posted on 02. Dec, 2013 by .

7

Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
12 minutes to work to a Heavy deadlift (under 90@ 1RM)

WOD:
For time:
20 cal Row
30 Burpees
40 Power snatches (75 lb./55 lb.)
50 Toes to bar
40 Lunges with 45 lb./25 lb. plate over head
50 Double-unders

Post loads and WOD time to comments.

_____

Angie Bender’s Christmas Party

Angie B. is hosting a Christmas party this Saturday at her house! Bring your family and come see the light show!

1981 Reynolds Dr.
Azle, TX 76020

Please RSVP to comments.

______

81 years: A marriage for the record books, MSN

Realistically colored historical photos, Indulgd.com

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CF7 CHRISTMAS PARTY!

Posted on 02. Dec, 2013 by .

0

CF7 Christmas Party!

Join all of your CF7 friends for a Christmas dinner and celebration of all things good in 2013!

THURSDAY AFTERNOON CLASS SCHEDULE will be 4:15pm and 5 pm classes only.  The 6pm and 7pm classes are cancelled so everyone can go to the party!

When: Thursday, December 12, 6pm
Where: Rodeo Goat
2836 Bledsoe & Currie Ft. Worth, Texas

Hope to see you there!

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Monday WOD, December 2, 2013

Posted on 01. Dec, 2013 by .

8

Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
Front squat 1.1.1.1.1 at 90% 1RM

WOD:
“Elizabeth”

Reps 21-15-9 of:
Squat cleans
Ring dips

Compare to July 6, 2012. Post loads and time to comments.

________

One pound of fat vs. one pound of muscle, Bamboo core fitness

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Friday WOD, November 29, 2013

Posted on 28. Nov, 2013 by .

0

CLASS SCHEDULE TODAY:
8am
9am
4:15 pm

Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
Hang snatch 3.3.3.3.3
Weighted chin up 1.1.1.1.1

WOD:
Not for time:
3 rounds of:
25 Weighted sit-ups
8 Good mornings
15 Hollow rocks
15 Reverse hypers

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______

I want a lion!

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