Those who WOD together...

Alex & Bex

... stay together!

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WOD for #ChampagneFriday 1/4

"CGO 12.2"
as far as possible in 10 minutes:
30 snatches, 35/20kg
30 snatches, 60/35kg
30 snatches, 75/45kg
as many snatches as possible, 95/55kg

The snatch may be any variation as long as you end your rep standing showing control with feet together and arms locked. You will be responsible for changing your own weights and must have collars on.

Compare to 01MAR2012. Post score to whiteboard.

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For workout details, watch the following:


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BCS

This particular recipe is by Blair aka BCS. It's cool because it uses Bell peppers, Cherry tomatoes and Sausage!

"BCS"

ingredients:

• 1 bell pepper (any color)
• 1 package of 12oz cherry tomatoes
• 2 packages italian sausage (we prefer ISERNIO'S!), uncased
• olive oil
• optional: spices

BCS: the dish

For this particular recipe I bought one package of both mild and hot italian sausage. Mix together and brown in a large pan. Wash and prep the veggies and place them to the side. When the sausage is ready add the veggies and drizzle olive oil over. Saute until the the tomatoes barely wrinkle. Bam. Done.

BCS: the athlete

Thanks for the deliciousness Blair!

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WOD

each for time:

2k row, 500m row, 500m row

Sandi and Bex @ FGB5

compare and contrast to 15NOV2010.

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We were inspired by Rainier CrossFit to play BINGO! You may have seen me adding in squares to the whiteboard in the office.

Game starts Saturday the 1st and runs all the way until Saturday the 8th where you'll be able to win some really cool stuff at our Holiday Party. (Was that too long of a sentence?)

Kaizen

Bex focusing

Kaizen - Wikipedia

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WOD

for time:
30 muscle ups

compare to 02FEB2010.

Let's work on the transition. Are you seeing how other movements and body positions we practice often come up in other difficult movements? What two positions do you see within the muscle up?

AW w/ hair

These "elite" skills are all a culmination of everything that you learn everyday that you CrossFit.

Ability at a Young Age

If this little guy can do 35 in a row, you can too.

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WOD

press 5-5-5

then

3 attempts at your best L-sit

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"Don't Bump to Strangers" (a rec beach volleyball team feat. Bex and Alex) win 3rd Place in a recent tournament!

Congratulations!