CrossFit 209 Sport http://www.crossfit209sport.com Forging Elite Fitness Mon, 20 Feb 2012 21:21:59 +0000 en hourly 1 http://wordpress.org/?v=3.3 FEBRUARY 20 http://www.crossfit209sport.com/2012/02/20/february-20/ http://www.crossfit209sport.com/2012/02/20/february-20/#comments Mon, 20 Feb 2012 21:21:59 +0000 Xavier http://www.crossfit209sport.com/?p=1646 STRENGTH:

1 POWER CLEAN + 2 FRONT SQUAT+ 1 JERK
OR
1 SQUAT CLEAN + 1 FRONT SQUAT + 1 JERK

WOD:

12 MIN ARMAP

- 10 BURPEES

- 15 ALT. JUMP LUNGES

- 20 DOUBLE UNDERS

- 25 YARD SHUTTLE SPRINT ( 5 x 5)

]]> http://www.crossfit209sport.com/2012/02/20/february-20/feed/ 0 FEBRUARY 17 http://www.crossfit209sport.com/2012/02/18/february-17/ http://www.crossfit209sport.com/2012/02/18/february-17/#comments Sat, 18 Feb 2012 16:50:19 +0000 Xavier http://www.crossfit209sport.com/?p=1644 STRENGTH:

DEADLIFT 75 x 5, 85 x 3, 95 x MAX REPS

WOD:

800M RUN BUY IN

then,

21-15-9

- T -2-BAR

- BOX JUMP ( 24/20)

- KBS (53/35)

]]> http://www.crossfit209sport.com/2012/02/18/february-17/feed/ 0 FEBRUARY 16 http://www.crossfit209sport.com/2012/02/18/february-16/ http://www.crossfit209sport.com/2012/02/18/february-16/#comments Sat, 18 Feb 2012 16:47:55 +0000 Xavier http://www.crossfit209sport.com/?p=1642 STRENGTH:

HANG POWER CLEAN x 5 REPS MAX

WOD:

30 KBS (70/53) BUY IN

then,

5 ROUNDS:

-10 HSPU

-20 WALLBALL ( 20/14)

then,

30 KBS (70/53) CASH OUT

]]> http://www.crossfit209sport.com/2012/02/18/february-16/feed/ 0 FEBRUARY 15 http://www.crossfit209sport.com/2012/02/15/february-15/ http://www.crossfit209sport.com/2012/02/15/february-15/#comments Wed, 15 Feb 2012 14:59:20 +0000 Xavier http://www.crossfit209sport.com/?p=1640 STERNGTH:

SPLIT JERK 1 RM

WOD:

3 ROUNDS

- 25 PULL UPS

- 15 DEADLIFTS ( 185/115) ON 4″ PLATE

- RUN 800M

]]> http://www.crossfit209sport.com/2012/02/15/february-15/feed/ 0 FEBRUARY 14 http://www.crossfit209sport.com/2012/02/15/february-14/ http://www.crossfit209sport.com/2012/02/15/february-14/#comments Wed, 15 Feb 2012 14:12:12 +0000 Xavier http://www.crossfit209sport.com/?p=1638 STRENGTH:

3RM SQUAT CLEAN THRUSTERS ( tap and go and thruster jerks ok )

WOD:

15MIN ARMAP:

- 15 KB SWINGS ( 53/35)

-15 DB P.PRESS ( 45/25)

- 30 DOUBLE UNDERS

HELLO CROSSFIT WORLD!!! HOPE EVERYONE HAD A GOOD VALENTINES DAY, TIME TO WORK OFF SOME OF THE CHOCOLATE YOU ENGULFED YESTURDAY. PLUS SOME NEW NEWS. THERES A NEW FACE BOOK PAGE FOR THE GYM. ITS Crossfit209sport, SPELLED JUST LIKE THAT SOME WHEN YOU HAVE TIME GO ON AND LIKE IT PLEASE. ALL POST WILL BE ON THERE FROM NOW ON

]]> http://www.crossfit209sport.com/2012/02/15/february-14/feed/ 0 FEBRUARY 13 http://www.crossfit209sport.com/2012/02/14/february-13/ http://www.crossfit209sport.com/2012/02/14/february-13/#comments Tue, 14 Feb 2012 14:14:51 +0000 Xavier http://www.crossfit209sport.com/?p=1636 STRENGTH:

BACK SQUAT- 75% x 5, 85% x 3, 95% x MAX REPS

BENCH – 75% x 5, 85% x 3, 95% x MAX REPS

WOD:

20 BURPEE PULL UPS

20 F. SQUAT (185/115)

20 BOX JUMPS ( 24/20)

HAPPY MONDAY EVERYONE HOPE EVERYONE HAD A GOOD WEEKEND!!
I WANT TO SEND A SHOUT OUT TO OUR VERY OWN CROSSFIT 209 TEAM THE COMPETED IN THE SAC TOWN THROWDOWN. VINCE, ZACH, KRISTI, LAUREN, KILLED IT OUT THERE. STRAIGHT BEASTED ON FOOS!!!! HAHA GOOD JOB GUYS.

]]> http://www.crossfit209sport.com/2012/02/14/february-13/feed/ 0 FEBRUARY 9 http://www.crossfit209sport.com/2012/02/09/february-9/ http://www.crossfit209sport.com/2012/02/09/february-9/#comments Thu, 09 Feb 2012 15:30:48 +0000 Xavier http://www.crossfit209sport.com/?p=1634 STRENGTH:

MUSCLE CLEAN – 1RM

POWER CLEAM – 2RM

WOD:

- 9 DEADLIFTS ( STANDING ON A 45LB PLATE) (225/155)

- 6 MUSCEL UPS

- 35 AIR SQUATS

]]> http://www.crossfit209sport.com/2012/02/09/february-9/feed/ 0 FEBRUARY 8 http://www.crossfit209sport.com/2012/02/08/february-8/ http://www.crossfit209sport.com/2012/02/08/february-8/#comments Wed, 08 Feb 2012 15:51:06 +0000 Xavier http://www.crossfit209sport.com/?p=1632 STRENGTH:

12 MIN EMOTH:

- 4 1-ARM DB SNATCH

-4 STRICT PULL UPS

WOD:

10MIN ROW

- 30 SEC ROW AT 90%

- 30 SEC ROW AT 50%

]]> http://www.crossfit209sport.com/2012/02/08/february-8/feed/ 0 FEBRUARY 7 http://www.crossfit209sport.com/2012/02/07/february-7/ http://www.crossfit209sport.com/2012/02/07/february-7/#comments Tue, 07 Feb 2012 15:01:49 +0000 Xavier http://www.crossfit209sport.com/?p=1630 STRENGTH:

- POWER SNATCH 1 RM

- PUSH PRESS

WOD:

50 GHD SIT UPS

THEN…
3 ROUNDS

-10 GTOH (155/105)

-10 HSPU ( 20 PUSH UPS ON BAR)

THEN…

500M RUN

]]> http://www.crossfit209sport.com/2012/02/07/february-7/feed/ 0 FEBRUARY 6 http://www.crossfit209sport.com/2012/02/06/february-6/ http://www.crossfit209sport.com/2012/02/06/february-6/#comments Tue, 07 Feb 2012 00:22:06 +0000 Xavier http://www.crossfit209sport.com/?p=1628 STRENGTH:

BACK SQAUT 80%/85%/90% x3 EACH SET LAST SET MAX REPS

BENCH ; SAME REPS AND % AS SQUAT

WOD:

12 MIN AMRAP

12 BOX JUMPS (24/20)

6 THURSTER (95/65)

6 BAR-FACEING BURPEES

]]> http://www.crossfit209sport.com/2012/02/06/february-6/feed/ 0