Saturday, February 22nd, 2014

Workout of the Day Complete with a partner: AMRAP in 20 min 12 Ball Slams (partner 1) 12 Candlesticks (Partner 2) 12 Pass Throughs (partner 1) 6 Burpees (partner 2) 200m Run (partner 1) After partner 1 returns from the run, partner 2 will start with the ball slams. Only 1 teammate working at a…

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HAPPY BIRTHDAY BEV!!!

Workout of the Day Clean Pulls 5, 5, 5, 5, 5 then “BEV” Compete for time: 51 cal row 51 kb swings 51 pull ups 51 sit-ups 51 wall balls LEVEL 1 26#/18# 15#/10#   LEVEL 2 35#/26# 15#/10#   LEVEL 3 53#/35# 20#/15#    Post your TIME to the Whiteboard.    

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Wednesday, February 19th, 2014

Workout of the Day Front Squat Find your 3 rep max. 3, 3, 3, 3, 3, 3 then CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder-to-overhead  10 Deadlifts 15 Box jumps  LEVEL 1 75#/45# 20″/12″   LEVEL 2 95#/55# 24″/20″   LEVEL 3 115#/75# 24″/20″ …

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HAPPY FAMILY DAY!!!

  Workout of the Day Family WOD!!! Complete the following WOD’s relay style in teams of 4 or less (only one person works at a time).  WOD 1: 7min AMRAP 10m Bear Crawl 10 Box jumps 10m Bear Crawl REST: 2 minutes WOD 2: 7min AMRAP 10m OH lunge 10 Sit ups 10m OH lunge…

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Saturday, February 15th, 2014

Workout of the Day Complete with a partner: 30 minute time cap WOD A 21-15-9 Burpees Box Jumps 24″/20″ KB Swings 53#/35# 400 M Run WOD B Pull Ups Deadlifts 185#/135# Push Press 75#/55# 400 M Run Partners: One team member completes 21 of each exercise in WOD A while the other partner completes 21…

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Goodbye Coach Curtis!!!!

Today is Coach Curtis’ last day with us. We are very sad to see him go, however, he will be an excellent addition to the Windsor Fire Department. If you have one last pleasure of being coached by Curtis this evening, be sure to give him a big hug! All the best Curtis! Be sure…

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