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Monthly Archive for: ‘November, 2013’

  • Black Friday WOD Edition – Friday 11/29/13

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    We’ve got classes today at:
    5:30 am, 9:00 am,10:00 am
    2:30 pm, 3:30 pm, 6:30 pm & 7:30 pm
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    Open skill: roll out, stretch, do some sit ups, practice your OHS.
    Do you suck at something? This is the time to practice!
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    ,
    WOD

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    AMRAP – 20 Minutes:
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    400 M run
    20 push press (35 lb / 65 lb)
    50 air squats until time expires

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    thanksgiving 
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    Scale / sub as needed.  Post total rounds / time to comments
    Or your Beyond the White Board account.

     

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  • Thanksgiving Holiday Schedule Update for Friday!

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    Just when you think the schedule is set –
    another happy opportunity to WOD happens!

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    So if you were thinking you’d have to miss tomorrow’s AM only WODS
    due to family, travel, shopping or maybe even work,

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    it’s Coach Darryl to the rescue
    with not one but TWO evening class choices tomorrow!

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    thanksgiving

    ,,,

    Friday: 5:30 am, 9 am, 10 am, 2:30 pm, 3:30 pm classes
    New:  6:30 pm, 7:30 pm classes (thank you Darryl!)

    ,,,

    so no excuses – see you tomorrow with 7 opportunities!

     

    ,,,

  • Turkey WOD Edition – Thursday 11/28/13

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    We hope you’re spending the holiday in good spirits and good company.
    If you need a BIG dose of either, come on down for the Thanksgiving day WOD!
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    of course, it’s a “limited edition” so there are only two opportunities:
    9:00 am or 10:00 am!
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    WOD

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    For Time:
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    Teams of two (Breaking up the reps anyway you like)
    500m row while other partner holds bar overhead 95/65 both partners must row 500m and overhead hold
    400 Flutter kicks (Navy seals do them look them up)
    300 Double unders
    200 Push ups alternating (resting in the plank while partner does push up) Push ups do not count if not performed as such.
    100 Front squats 95/65
    50 Burpee broad jumps
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    than 
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    Scale / sub as needed.  Post total rounds / time to comments
    Or your Beyond the White Board account.

     

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CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

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