W.O.D.http://www.crossfitflexgym.com/wod/en-US2010-03-11T06:07:56ZSquarespace Site Server v5.9.2 (http://www.squarespace.com/)Wednesdayhttp://www.crossfitflexgym.com/wod/2010/3/10/wednesday.htmlCrossFit FlexGym2010-03-10T11:48:57Z3 Rounds

15 Dead Lift (225, 155)
15 Burpees

]]>Tuesdayhttp://www.crossfitflexgym.com/wod/2010/3/9/tuesday.htmlCrossFit FlexGym2010-03-09T13:31:38Z15 Min AMRAP

2 Muscle Ups
6 HSPU
10 V-ups

]]>Mondayhttp://www.crossfitflexgym.com/wod/2010/3/7/monday.htmlCrossFit FlexGym2010-03-08T02:53:06Z25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)


Congrats on getting your Level 1 Cert. Todd!!!! 

]]>Saturdayhttp://www.crossfitflexgym.com/wod/2010/3/5/saturday.htmlCrossFit FlexGym2010-03-06T03:06:43Z20 minute AMRAP

3 Thrusters 95/65
5 Pullups C2B
7 Ring Dips

Short Vids (Jimmy & Matt):

http://www.crossfitflexgym.com/storage/DSCN0691.AVI

http://www.crossfitflexgym.com/storage/DSCN0692.AVI

 

]]>Fridayhttp://www.crossfitflexgym.com/wod/2010/3/5/friday.htmlCrossFit FlexGym2010-03-05T12:37:57Z21-15-9

KB Swings
Box Jumps
KBHP

]]>Thursdayhttp://www.crossfitflexgym.com/wod/2010/3/4/thursday.htmlCrossFit FlexGym2010-03-04T13:37:56Z5 rounds

2 Press
4 Push Press

Adjust weights between round for max weight

]]>Wednesdayhttp://www.crossfitflexgym.com/wod/2010/3/3/wednesday.htmlCrossFit FlexGym2010-03-03T13:38:21ZThe Jackhammer

60 KB Swings (1.5,1)
50 Box Jumps (24,18)
40 Wall Ball (20,12)
30 Pull Ups
20 Sit Ups
10 Snatches (115,65)
100ft O.H.L. (45,25)

]]>Tuesdayhttp://www.crossfitflexgym.com/wod/2010/3/2/tuesday.htmlCrossFit FlexGym2010-03-02T13:25:46Z3 Rounds

12 Cleans (155,105)
12 Burpees

]]>Mondayhttp://www.crossfitflexgym.com/wod/2010/3/1/monday.htmlCrossFit FlexGym2010-03-01T13:37:08Z5-4-3-2-1

HSPU
Muscle Ups

*15 push ups after each station
(ex: 5 hspu, 15 pu, 5 Mup, 15 pu, 4 hspu, 15 pu...)

Video:
http://www.crossfitflexgym.com/storage/mbs%20cooldown.wmv

]]>Saturdayhttp://www.crossfitflexgym.com/wod/2010/2/27/saturday.htmlCrossFit FlexGym2010-02-27T14:25:37ZDiane

21-15-9

Deadlifts
Handstand Pushups

Check out this short vid:
http://www.crossfitflexgym.com/storage/Double%20bbdl.wmv

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