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Life changing fitness

WOD - Jan 1, 2015

12/31/2014

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Picture
Noon Class Only

Strength:
Shoulder Press
6-6-6-AMAP @ 75%

Met Con
"Erin"
Five rounds for time of:
15 reps Dumbbells split clean (40/30)
21 Pull-ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.


Happy 2015 to all our CrossFit Elgin Family! It is an honour to Coach such an amazing group of people! A special thank you to Keith, Adam, Daryl, Brodi & Nicki! Your coaching and encouragement transforms people's lives every day! THANK YOU!

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WOD - Dec. 31, 2014

12/30/2014

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Picture
Strength
Front Squat
6– 6 – 6 – AMAP
@ 75% 1RM

MetCon:
“Moon”
Seven rounds of:
▪    10 reps Left arm Dumbbell Hang Split Snatch (40/30)
▪    15 ft Rope Climb, 1 ascent
▪    10 reps Left arm Dumbbell Hang Split Snatch (40/30)
▪    15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his parents Marsha and Brian and sister Sunday.


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WOD - Dec. 30, 2014

12/29/2014

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Strength:
Strict weighted pull ups
3-3-3-3-3 

Metcon: 
Choice of:
Picture
"SHAM"
7 rounds of:
11 body-weight deadlifts
100-meter sprint

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. 

Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins. 



Strength  Class:
Touch & Go Power Clean 
5-5-5-5-5
Picture
"Nate"
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (75/55)


Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.





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WOD - Dec. 29, 2014

12/28/2014

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Picture
Strength:
Back Squat
6-6-6- AMAP @ 80%

MetCon:
"The Seven"

Seven rounds of:
•    7 Handstand push-ups
•    7 Thrusters (135/95)
•    7 Knees to elbows
•    7 Deadlift (245/165)
•    7 Burpees
•    7 Kettlebell swings, (75/55)
•    7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.


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WOD - Dec. 26, 2014

12/24/2014

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Picture
Boxing Day - Noon Class Only!

Strength:
Deadlift 8-8-8-AMAP @ 70%

MetCon:
"LOREDO"
Six rounds of: 
•    24 Squats
•    24 Push-ups
•    24 Walking lunge steps
•    Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.  

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique. 


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WOD - Dec. 24, 2014

12/23/2014

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Picture
Strength:
Back Squat
8– 8 – 8 – AMAP
@ 70% 1RM

MetCon 1:
“Santa’s Sleigh Ride”
Carry 5 Heavy bags 50m
Push Sled (225/155) 50m
Pull Sled (225/155) 50m

MetCon 2:
“Snow Ball Fight”
30 Wall Balls (30/20#)
30 Push Ups (feet on Ball)
30 Med Ball Shoulder Cleans (30/20#)


Christmas Week Hours:

Monday & Tuesday: Regular Hours
Wednesday (Christmas Eve): 6,7,9, Noon & 4PM
Thursday (Christmas): Closed
Friday (Boxing Day): Noon only
Saturday: Regular Hours
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WOD - Dec. 23, 2014

12/22/2014

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Picture
Inverse Tabata
RX:
Strict Pull Ups
C2B Pull Ups
Bar Muscle Ups

Recreational:
Ring Rows
Kipping Pull Ups
Strict Pull Ups

MetCon:
21-15-9-15-21
Power Cleans, 135/95
Push ups
40 Double Unders After each round

Strength  Class:
Touch & Go Power Snatch
5-5-5-5-5


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WOD - Dec. 22, 2014

12/21/2014

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Picture
Strength:
Push Press
8-8-8- AMAP @70%

MetCon:
Teams of 2 (1 athletes works at a time)
100 Cal Row
100 Box Jumps Overs, (24/20)
100 Deadlifts, (225/155)
100 Wall Balls, (20/14)
100 Ring Dips
100 Wall Balls, (20/14)
100 Deadlifts, (225/155)
100 Box Jumps Overs, (24/20)
100 Cal Row


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WOD - Dec. 19, 2014

12/18/2014

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Picture
Strength
Deadlift
10 – 10 – 10 – AMAP
@ 60% 1RM

Complete as many rounds as possible in 20 minutes of: 
10 chest-to-bar pull-ups
20 reps back squat (95/65)
30 double-unders



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WOD - Dec. 18, 2014

12/17/2014

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Picture
Strength:
15:00 EMOM
5:00 1 Rep High Hang Snatch
5:00 1 Rep Low Hang Snatch
5:00 1 Rep Full Snatch

 
MetCon:
12:00 AMRAP
3- Deadlift (95/65)
6-Hang Power Snatch (95/65)
9- Burpee Toes to Bar

Strength Class:
Sled Seated Pull
Find Max weight 20m in under :20

Sled Push
Find Max weight 20m in under :20


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