Workout of the Day (WOD)
Classes will be varied if not random functional movements done at high intensity. The WODs are scaled and modified to each athlete's level and performed at the highest intensity that the individual can sustain with good form and proper technique. These workouts will design with progression and development in mind. The WOD will be designed by your Elite CrossFit coach.

CrossFit Football Certification

CrossFit Football Certification
April 23-24, 2011

Tuesday, May 25, 2010


had to put Pam up deadlifting 175lbs just to prove it. Add it up. On each side, a 25, 10, and two 15 are 130 together. A 45lb rounds it off. Good job girl!

swod
power snatch
1-1-1-1-1

wod
4 rounds for time:
400m run
50 squats

crossfit total results
6pm class
deadlift+press+back squat=total
Zach 385+165+245=795
Stephen 325+155+175=655
William 285+115+115=415
Caroline 285+100+245=630
Dave 275+110+205=590
vince 300+155+245=600
James 450+180+345=975
Rick 300+150+215=665
mark 385+185+295=865
Emily 255+80+165=520
crystal 195+55+115=365
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