Friday August 22

WOD
3 rounds for time of:
21 Thrusters (95#)
21 Back Squats (95#)
21 Pull-ups

Thursday August 21

WOD
3 rounds for time of:
500m Row
30 Wall Balls (20#)
30 Sit-ups

Wednesday August 20

WOD
5 rounds for time of:
20 Slam Balls
15 Ring Dips
5 Dead Lifts (225# rx)

Tuesday August 19

WOD
"Fight Gone Bad"

Three rounds of:
Row
75# Push Press
24" Box Jump
75# SDLHP
10' Wall Ball

Each excercise is done for 1 minute with a 1 minute rest between rounds. Total is calculated by adding total number of reps for each excercise. Count calories on the rows.


Fort Worth Police Academy Instructors Jamie Johnson and Bob Southerland
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Needless to say, the guys and gals were SMOKED!

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Congratulations Class 121! Thanks to the instructors for allowing us to give all the new recruits a taste of the Kool-Aid!

Monday August 18

WOD
5 rounds for time of:
10 cleans
15 burpees
20 sit-ups
25 squats

Our CrossFit kids camp began today and as you can see by Cameron's back squat, they're all doing a great job picking up the technique. Good job guys!
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Jolie from CrossFit One World getting set before her deadlift

Sunday August 17

CrossFit Level 1 Cert Weekend

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A litte pre-workout warmup
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Here a Level 1 participant demonstrates perfect KB Swing technique, while in the background, Dave demonstrates, well...less than perfect technique. Gotcha Dave!
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Big thanks to CrossFit Staff for putting on another excellent Level 1 Cert at GSX!