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Monthly Archive: January 2012

Wednesday 2/1/2012

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Transformation Tour РDay 3 Strength: Week 1 strength program WOD: 3 rounds for time Run 200-400-800m OHS 21-15-9x (m:95#/f:65#)  

Permanent link to this article: http://crossfitlive.com/2012/01/31/wednesday-212012/

Tuesday 1/31/2012

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Transformation Tour – Day 2 Skill: Agility Drills WOD: AMRAP in 10 min Burpees 5x Pull-ups 15x Squats 30x

Permanent link to this article: http://crossfitlive.com/2012/01/30/tuesday-1312012/

Monday 1/30/2012

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To all of you who have joined the Tour… Hope you enjoyed your last weekend before the beginning of your 8-week transformation. With over 30 participants, we can see this is going to be a very successful challenge! Good luck to everyone and congratulations on taking the first steps to a new fulfilling lifestyle! Transformation …

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Permanent link to this article: http://crossfitlive.com/2012/01/29/monday-1302012/

Saturday 1/28/2012

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Members reminder: Transformation Tour starts Monday, January 30! Be sure to set some time aside to take your before pics. Reebok Empire State Building WOD: 20 min AMRAP Teams of 6: HSPU KBS (m:55#/f:35#) Double Unders Thrusters (m:95#/f:65#) 70m Walking Lungees (Rotation time clock) Rest Station  

Permanent link to this article: http://crossfitlive.com/2012/01/27/saturday-1282012/

Friday 1/27/2012

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Members reminder: Transformation Tour starts Monday, January 30! Be sure to set some time aside to take your before pics. Strength: Front Squat 4-4-2-2-1-1x WOD: For time 400m run 21 KBS (m:55#/f:35#) 21 Toes 2 bar 15 Double-unders 15 KBS 15 Toes 2 bar 30 Double-unders 9 KBS 9 Toes 2 bar 60 Double-unders 400m …

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Permanent link to this article: http://crossfitlive.com/2012/01/26/friday-1272012/

Thursday 1/26/2012

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Members reminder: Transformation Tour starts Monday, January 30! Be sure to set some time aside to take your before pics. Active Recovery/Rest Day! Make up a missed WOD or practice skill.

Permanent link to this article: http://crossfitlive.com/2012/01/25/thursday-1262012/

Wednesday 1/25/2012

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Members reminder: Transformation Tour starts Monday, January 30! Be sure to set some time aside to take your before pics. Strength: Week 4 Strength Program WOD: AMRAP in 12min 5x Cleans (m:155#/f:105#) 10x Burpees 15x DU’s

Permanent link to this article: http://crossfitlive.com/2012/01/24/wednesday-1252012/

Tuesday 1/24/2012

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Skill: Med ball cleans/Cleans 5-5-5x WOD: 3 rounds for time Run 400-800-1200m Wall walks 9-6-3x

Permanent link to this article: http://crossfitlive.com/2012/01/23/tuesday-1242012/

Monday 1/23/2012

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Skill: Snatch/snatch balance WOD: AMRAP 15 min 9x Hang power snatch (1/2 bw) 7x Hang snatch 5x Snatch

Permanent link to this article: http://crossfitlive.com/2012/01/22/monday-1232012-2/

Saturday 1/21/2012

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Team WOD: 15 min AMRAP 200m DB Farmers carry (m:35#/f:25#) Burpee Pull-up Deadlifts (m:185#/f:135#) Rope climbs GHD

Permanent link to this article: http://crossfitlive.com/2012/01/20/saturday-1212012/

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