WOD
3 rounds for time of:
21 Thrusters (95#)
21 Thrusters (95#)
21 Back Squats (95#)
21 Pull-ups
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!________________________________
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____________________________
Here a Level 1 participant demonstrates perfect KB Swing technique, while in the background, Dave demonstrates, well...less than perfect technique. Gotcha Dave! ____________________________
Big thanks to CrossFit Staff for putting on another excellent Level 1 Cert at GSX!
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