Monday 091005

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Squat Rolls


21-18-15-12-9-6 and 3 rep rounds of:

Power clean 95 pounds


Back extensions

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Friday 091002

Mag Dead Lift

Liz OverHead Squat


Dead Lift: 1, 1, 1, 1, 1

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Wednesday 090930



Three rounds for time:

Run 400m

21 Kettle Swings

12 Pullups

Welcome Rob Smith to CrossFit 310.  Great to have you man.

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Congratulations to Jenny and Brigitte for new PR’s on their Dead Lifts.  Jenny pulled  215lbs, and Brigitte 190lbs.  Both of them had an increase of 15lbs on their max.

Stay tuned.  They’re not done yet!

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Monday 090928



Skill Work:

Ring Holds/Dips


WOD: six rounds total

5 Ring Holds

3 Times through the obstacle line

(after 3 rounds, switch direction and complete 3 more)

Liz vs. Black Box

Liz vs. Black Box

Liz vs. Black Box-rematch

Liz vs. Black Box-rematch

Crouching Tiger Hidden Dragon

Crouching Tiger Hidden Dragon

Ty "I saw this in the Matrix" Vanhorn

Ty "I saw this in the Matrix" Vanhorn

Welcome Anne-Marie

Welcome Anne-Marie

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Friday 090925

David Hand Stand


5 rounds of “Cindy” for time:

5 Pullups

10 Pushups

15 Squats

Congratulations today to Brigitte for Deadlifting 175lbs (and still not her max effort!!) And to Michelle who got her first bonafide Double-Under!! Great job ladies.

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Wednesday 090923


Three rounds for time:

35 Double unders

10 Turkish Get ups (five each side)

It should absolutely be noted that today, Sharon Tidesco got her first full range pushup.  Hands on the floor, chest to the ground, press to the top.  A task she’s been working on for a couple months now.

She also ran a half mile today.  Congratulations Sharon!

Ring Holds next!!

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Wednesday 090916

Warm/Roll out


Run 1 Mile for time:


Pull up Lottery

Rope Builders

Single Leg Squat Work



Alternating Between excercises. For Time:

Pushups: 20/15/10/5

Squats: 5/10/15/20

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CrossFit 310 Double-Under Challenge

After watching nearly all of our athletes languish somewhere between 5 and 10 when trying to string double-unders together, we decided the most appropriate way to attack the issue was with a simple competition.

The Challenge: First one to string 50 Double-Unders together wins.

As always, the response to a challenge inside a CrossFit yielded amazing results, almost across the board. Those that were toiling around 1 or 2 advanced to 10-15. Those that were 10-15 advanced to the 20’s, and three different clients broke through…

To their credit, the fierce Roxy Richardson broke through the 50 mark (however, not in front of a contest judge–me). The Merciless Maria Abarca ended with 45, but only one person could finish 1st by completing the task, live, in front of a cold hearted, unforgiving judge.

This is your winner. Who, for the record, could not do 10 in a row when he started.

Kalstein 58 Double-Unders… from KrisFit on Vimeo.

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Wednesday 090909


4 rounds for time:

100ft Walking Lunge

15 Box Jumps

10 Pullups

Jenny Burpee 1

Jenny Burpee 2

Jenny Burpee 3

Jenny grinds through burpees from tuesdays workout.

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Monday 090831

David Double-Under

David Double-Under

7am Class:

Two Rounds

15 Ring Holds

400m Run

5:30pm Class:

Team Workout for time. Each team is responsible for completing total workload together…

3 400m runs

75 Ring Holds

75 Pushups

150 Squats

1 Buddy Carry

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