CrossFit 209 Sport http://www.crossfit209sport.com Forging Elite Fitness Tue, 15 May 2012 16:01:26 +0000 en hourly 1 http://wordpress.org/?v=3.3 MAY 15 http://www.crossfit209sport.com/2012/05/15/may-15/ http://www.crossfit209sport.com/2012/05/15/may-15/#comments Tue, 15 May 2012 16:01:26 +0000 Xavier http://www.crossfit209sport.com/?p=1749 STRENGTH:

-SNATCH 6×1 %80-%90

-GOODMORNINGS 3×10

WOD:

12-9-6-3-6-9-12

-HANG CLEAN (135/95)

- BURPEE BOX JUMP OVERS (24/20)

* 100 DOUBLE UNDER CASH OUT
OR
* 500 SINGLES

]]> http://www.crossfit209sport.com/2012/05/15/may-15/feed/ 0 MAY 14 http://www.crossfit209sport.com/2012/05/14/may-14/ http://www.crossfit209sport.com/2012/05/14/may-14/#comments Mon, 14 May 2012 23:49:29 +0000 Xavier http://www.crossfit209sport.com/?p=1747 STRENGTH:

-3REPS FRONT SQUAT EMOTM FOR 10MIN
REST 1MIN
– BACK SQUAT 1X MAX REPS @ FRONT SQUAT WEIGHT
* TRY TO SHOOT FOR 20 REPS

WOD:

21-15-9

-DUMBBELL FRONT SQUATS (45/25)

-TOE-2-BAR

-BURPEES

]]> http://www.crossfit209sport.com/2012/05/14/may-14/feed/ 0 APRIL 9 http://www.crossfit209sport.com/2012/05/09/april-9-2/ http://www.crossfit209sport.com/2012/05/09/april-9-2/#comments Wed, 09 May 2012 14:03:36 +0000 Xavier http://www.crossfit209sport.com/?p=1745 STRENGTH:

- 5×1:1 POWER SNATCH+ 1 OHS+ 1 HANG SNATCH(SQUAT)

WOD:

21-15-9

-DEADLIFT

-C*2*B PULL UP

-HSPU

]]> http://www.crossfit209sport.com/2012/05/09/april-9-2/feed/ 0 APRIL 8 http://www.crossfit209sport.com/2012/05/08/april-8/ http://www.crossfit209sport.com/2012/05/08/april-8/#comments Tue, 08 May 2012 16:29:37 +0000 Xavier http://www.crossfit209sport.com/?p=1743 STRENGTH:

-BACK SQUAT 2 REPS EMOTM 4 12MIN @85%

WOD:

-RUN 1200M

-50 KB SWINGS(70/53)

-50 WALLBALLS(20/14)

-50 TOE-2-BAR

-RUN 1200M

]]> http://www.crossfit209sport.com/2012/05/08/april-8/feed/ 0 APRIL 7 http://www.crossfit209sport.com/2012/05/08/april-7/ http://www.crossfit209sport.com/2012/05/08/april-7/#comments Tue, 08 May 2012 16:22:45 +0000 Xavier http://www.crossfit209sport.com/?p=1741 STRENGTH:

-12MIN AMRAP: 20 DOUBLE UNDERS + 1 SNATCH
* INCREASE WEIGHT BY 10LBS EVERY MIN IF LIFT IS
MADE.

WOD:

-50 BACK SQUATS(135/95)

-40 HANG CLEANS

-30 PUSH PRESS

-20 THRUSTERS

-10 SDHP

-1000M ROW

]]> http://www.crossfit209sport.com/2012/05/08/april-7/feed/ 0 MAY 3 http://www.crossfit209sport.com/2012/05/03/may-3/ http://www.crossfit209sport.com/2012/05/03/may-3/#comments Thu, 03 May 2012 22:24:53 +0000 Xavier http://www.crossfit209sport.com/?p=1739 STRENGTH:

-WALKING BARBELL LUNGES 3×20

WOD:

-RUN 2000M

-30 BEAR COMPLEX (95/75)

-ROW 2000M

]]> http://www.crossfit209sport.com/2012/05/03/may-3/feed/ 0 MAY 2 http://www.crossfit209sport.com/2012/05/02/may-2/ http://www.crossfit209sport.com/2012/05/02/may-2/#comments Wed, 02 May 2012 15:48:24 +0000 Xavier http://www.crossfit209sport.com/?p=1737 MOD:

-3MIN QUAD SMASH W/ BAR

WOD:

-7 DEADLIFTS (318/205)

-20 PULL UPS

-7 DEADLIFTS

-20 PULL UPS

-7 DEADLIFTS

-20 PULL UPS

-50 PUSH PRESS (75/55)

-20 PULL UPS

-50 OHS (75/55)

-20 PULL UPS

]]> http://www.crossfit209sport.com/2012/05/02/may-2/feed/ 0 MAY 1 http://www.crossfit209sport.com/2012/05/01/may-1/ http://www.crossfit209sport.com/2012/05/01/may-1/#comments Tue, 01 May 2012 14:50:18 +0000 Xavier http://www.crossfit209sport.com/?p=1735 STRENGTH:

-5 SHOULDER TO OVERHEAD EMOTM 4 10MIN
@75 PUSH PRESS, POWER JERK, SPLIT JERK, PRESS

WOD:

7MIN AMRAP

-6 DB SNATCH ALT (70/45)

-10 H.L PUSH UPS
REST 1MIN

7MIN AMRAP

-20 DOUBLE UNDERS

-5 BURPEES

]]> http://www.crossfit209sport.com/2012/05/01/may-1/feed/ 0 APRIL 30 http://www.crossfit209sport.com/2012/04/30/april-30/ http://www.crossfit209sport.com/2012/04/30/april-30/#comments Mon, 30 Apr 2012 15:48:13 +0000 Xavier http://www.crossfit209sport.com/?p=1733 STRENGTH:

-6MIN EACH ( 18MIN TOTAL)

-3RM BACK SQUAT

-3RM F. SQUAT

-3RM OHS

WOD:

-RUN 800M

3ROUNDS:

-21 WALLBALLS (20/16)

-21 TOE-2-BAR

- RUN 40OM

3ROUNDS:

-10 BURPEES

-10 DB THRUSTER (45/25)

-RUN 200M

]]> http://www.crossfit209sport.com/2012/04/30/april-30/feed/ 0 APRIL 27 http://www.crossfit209sport.com/2012/04/27/april-27/ http://www.crossfit209sport.com/2012/04/27/april-27/#comments Fri, 27 Apr 2012 14:54:41 +0000 Xavier http://www.crossfit209sport.com/?p=1731 WOD:

- 8MIN TO FIND 1RM SNATCH
REST 2MIN

- 200M RUN
- 20 GTOH (135/95)
- 200M RUN
- 20 TOE-2-BAR
- 200M RUN
- 20 HANG P. CLEAN (135/95)
- 200M RUN
- 20 THRUSTER (135/95)
- 200M RUN

]]> http://www.crossfit209sport.com/2012/04/27/april-27/feed/ 0