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• WOD - 03/02/2009

  WOD "Jackie"1000m Row50 Thrusters 45#30 Pull-ups CFSBWarm Up3 X 5 Back squatSame metcon as above  Welcome our newest members - Jamie and Marty. They trained with some of the best at Crossfit San Francisco and now they are here with us. Great to have ...

• WOD - 03/03/2009

   WOD 3-3-3-3-3Deadlifts  CFSBWarm Up3 X 5 Deadlifts12-9-6 Deadlifts Wilson Cooke working on Push Presses.  ...

• WOD - 03/04/2009

  WOD 4 Rounds for time of:25 Kettlebell Swings (55#/35#)25 GHD Sit-ups25 Back Extensions25 Knees to Elbows CFSBSame Metcon as aboveJanice Newmeyer going overhead. Janice is killing it at the Police Academy. Keep it up Janice!!...

• WOD - 03/06/2009

   WOD 5 Rounds for time of:400m Run30 Push-ups15 Wallball shots (20#/14#) CFSBBack SquatsHeavy "Grace" 30 Clean & Jerks (155#)...

• WOD - 03/07/2009

  WOD "Helen"3 Rounds for Time of:400m Run21 Kb Swings (50/30)12 Pullups CFSB3 X 5 Push Press 15 - 12 - 9 Push presses, 1 minute rest between sets MetCon: Helen...

• WOD - 03/09/2009

  WOD "Fight Gone Bad" TabataWallball Shots(20/14)Sumo Deadlift High-pull 75#Box jumpsPush Press 75#Row (calories) CFSB3 X 5 SquatsMetCon: 15 minute Cindy (5 pull ups, 10 push ups, 15 squats)...

• WOD - 03/10/2009

  WOD "Michael"3 Rounds for time:800m Run50 Sit ups50 Back extensions  CFSB3 X 5 Deadlifts15-20 Deadlifts MetCon:  5 rounds for time:10 Burpees5 Push Presses ...

• WOD - 03/11/2009

  WOD 3 Rounds for time:500m Row50 Squats30 Kettlebell Swings (50#/35#)  CFSB"Michael"3 Rounds for time of:800m Run50 Sit ups50 Push ups ...

• WOD - 03/13/2009

  WOD"Filthy Fifty"50 Box Jumps50 Jumping Pull ups50 Kettlebell Swings (50/35)50 Walking Lunges50 Knees to Elbows50 Push Presses50 Back Extensions50 Wall Ball Throws (20/14)50 Burpees50 Double Unders  CFSBSquats 3 X 5Set of 20 MetCon: "Elizabeth"...

• WOD - 03/17/2009

  WOD 5 Rounds for time of:400m Run15 Burpees12 Ring Dips9 Pull upsCFSB3 X 5 Deadlifts12-9-6 DeadliftsAMRAP in 20 minutesRun 400m   ...

• WOD - 03/18/2009

   WOD "Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball  ...

• WOD - 03/20/2009

   WOD 1-1-1-1-1-1-1 Deadlifts  ...

• WOD - 03/23/2009

    WOD  For time: 225 pound Deadlift, 21 reps Run 800 meters 225 pound Deadlift, 15 reps Run 800 meters 225 pound Deadlift, 9 reps Run 800 meters    ...

• WOD - 03/24/2009

   WOD "Karen" For time: 150 Wallball shots, 20 pound ball   ...

• WOD - 03/25/2009

  WOD As many rounds as possible in 20 minutes of:5 Pull ups5 Ring dips15 Sit ups  ...

• WOD - 03/27/2009

   WOD 3 rounds for time of: Row 500 meters21 BurpeesRun 400 meters  ...

• WOD - 03/30/2009

   WODFor time: 25 Overhead Squats (95#/65#)50 Push ups100 Kettlebell Swings (50#/35#)  ...

• WOD - 03/31/2009

   WOD4 Rounds for time of:25 Back Extensions25 Wallball Shots (20#/14#)25 Burpees25 Double Unders (100 Single Jumps)  ...

• WOD - 04/01/2009

   WOD5 Rounds for time of:400m Run21 GHD Sit ups7 Sumo Deadlift High Pulls (95#/65#)  ...

• WOD - 04/03/2009

   WOD5 Rounds for time of:30 Wallball Shots10 Burpees    ...