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19 Eye Street NW Washington, DC 20001
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CrossFit Gonzaga
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Characteristics of a World-Class Trainee
Workout of the Day
May 15, 2012
Summer Break!
Great year guys!
Have a great summer break, stay active and stretch!
Use the link below for body weight wods. How many can you get through this summer?!?
Comment every time you complete one with you time!
CrossFit Body Weight WoDs
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May 14, 2012
CrossFit Gonzaga Games!
Event 1: 8 min. to find Max Ground to overhead
Event 2: Max Burpees in 2 minutes
Event 3: Tabata Air Squats (8 rounds of :20 work/:10 rest)
Main site wod demo with DCF's Jenn Jones!
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May 10, 2012
Front Squats and AMRAP
Strength:
1RM Front Squat
Metcon:
12 minute AMRAP
Run 200m
5 Burpees
10 Ring Dips
15 Box Jumps
Compare to December 5th, 2011
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May 8, 2012
Fran!
Strength:
1RM Shoulder-to-Overhead
Metcon:
"Fran"
21-15-9
Thrusters - 95#(Scale as needed)
Pullups
Compare to 11/14/11
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May 7, 2012
The Hickey
Strength:
Deadlift: 3,3,3,1,1,1
Metcon:
30,25,20,15,10,5
Wall Balls
Hand-release Pushups
Results from the Mid-Atlantic Regionals
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