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Monthly Archives: September 2009
Wednesday 090930
WOD “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments.
Tuesday 090929
Back Squat 3-3-3-3-3 Post loads to comments.
Monday 090928
WOD 5 Rounds for time: 95 pound Thruster, 10 reps 95 pound Hang Powercleans, 10 reps 95 pound Sumo Deadlift High-pull, 10 reps Post rounds completed to comments.
Posted in CrossFit Rancho Cordova Fitness
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Friday 090925
For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb … Continue reading
Thursday 090924
Gym is closed today folks, see you Friday.
Wednesday 090923
WOD As many as possible in 15min. of 5 Hang Power Snatch 95# 10 Box Jumps 200m run Post rounds to comments.
Tuesday 090922
WOD “Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups Post time to comments.
Monday 090921
WOD For time: 30 135# Power Cleans Post time to comments.
Friday 090918
WOD For time 21-15-9 225# Deadlifts Burpees Post time to comments.
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Thursday 090917
Best of luck to the Cordova Lancer Freshman team tonight! Pictured, two of our own CrossFit Kids in action! WOD Back Squat 3-3-3-3-3 Post loads to comments.
