WOD Wednesday 15JUN11

          CrossFit Natural State’s opening day WOD is finally here!! We will be holding classes at 6:30AM, 8:30AM, 12PM, 5:30PM, and 6:30PM. 15 Minute AMRAP: 5 Pull-ups 10 Burpees 15 KB swings

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WOD Tuesday 14JUN11

Thanks to Lori Block for adding a little character to the box!             For Time: 50 Box Jumps 24/20 40 Bar facing burpees 30 KB swings 1.5/1 pood 20 Pull ups 10 thrusters 135/95lbs

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WOD Sunday 12JUN11

Finish out the the office for time… Thanks to everyone who has donated time and sweat over the last couple of weeks! This place has gone through a transformation that would not have been possible without your help.

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WOD Friday 10JUN11

“Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a […]

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WOD Wednesday 8JUN11

            Strength 20 minutes to find a 5 rep max press Met-Con 20 min AMRAP: 5 thrusters @ 115/75lbs 10 ring dips 15 Dead lifts @ 155/105lbs Post load and rounds to comments.

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WOD Tuesday 7JUN11

Skill Work Practice the Clean for 20 minutes Met-Con 800m run as a buy-in Then 21-15-9 rep rounds: KB swings 2/1 pood Pull ups Followed by a 1K row as cash out The clock stops at the end of the 1k row. Post time to comments.

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WOD Monday 6JUN11

          Strength Take 20 minutes to find a 2 rep max back squat Met-Con 5 rounds for time: 10 body weight BS 10 HSPUs Post back squat load and Met-Con time to comments.

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