tag:blogger.com,1999:blog-435811350845193114Sun, 29 Jan 2012 20:44:10 +0000Snatchstrict pull-upsCrossFit County LineFilthy FiftyFront Squatpower snatchBox JumpRunRandyLateral BurpeesHang Power cleanDeloadingupdatesStrengthpull upsBroad Jumpssouth central regionalsCleanring dipsmobilitysquatsstanding press rowdouble undersmaryhang cleansRowingKellyBall Slamssnatch grip deadliftHandstand Push upssplit jerkhip extensionsrun 1 mile2 minute challengeFront Squatsdipscounty line crossfit.Box Squatsmake up dayOHSClean and Jerklitvinovpistolsshoulder press.ring rowMichaelGracefront leverdeadliftsknees to elbowsjacobs ladderCleansheaving snatch balanceC2 Rowertoes to barsamrap 10"The Girls"hang power snatchwall ballsit-upDTgymnasticspushupsWall Ballsoverhead squatwallballPush-Upsone arm snatchGHD sit-ups2k rowRing rows5/3/1 ProgramingRing pushupsKB Swingspush jerkdianetabataBack SquatSnatch BalanceV-UpsLouie SimmonsJackie"Fran"pullupCrossfit Totalcounty line crossfitJerk5/3/1 program300 wodRowkb swing800m runsprintsjerksMountain Climberssquat5-5-5-5-5countyline crossfit"Paul"flexibilityPushupmax pull upsrope climbnancyburpeesClean and Jekturkish get upsDeadliftOH squatsSage Burgenerpresskb cleansnatchesCindy5KLitvi sprintssquat cleanssit upsback extensionsbox jumpsL-sitbench pressone legged squatspower clean400m runoverhead lungeOH SquatSprint"Fight Gone Bad"Ring PushupCrossFit footballkettlebell swingsteam wodair squatssouth central regionalpromotionactive recoveryburpee box jumpssquat hopsmuscle upsThrustersstanding pressboxjunpsThrusterHelenpullupskarensumo deadlift highpullpower cleansclappingKipping5/3/1 strengthCLF Weekly Warrior Pagepush ups and sit upspush pressmax push upsbench markwid grippush ups"HERO"ring workcount line crossfitWOD competitionChin-upsHSPUmax squatsOH LungesSDLHPKettlebell snatchjerskback squatssumo deadliftkipping pull-upsHero WODmed ball cleansCounty Line CrossFithttp://countylinecrossfit.blogspot.com/noreply@blogger.com (Coach Jerry)Blogger877125tag:blogger.com,1999:blog-435811350845193114.post-6634526162979985338Sun, 29 Jan 2012 20:32:00 +00002012-01-29T14:44:10.381-06:00<description><span class="Apple-style-span" style="font-size: large;"><b><span class="Apple-style-span" style="color:#FF0000;">Monday 1-30-12</span></b></span><div><br /></div><div>Warm Up:</div><div>50 Double Unders</div><div>2rds</div><div>10 Pass Thoughs</div><div>10 Back Extensions</div><div>10 Sit Ups</div><div>10 Push Ups</div><div>then</div><div>4 Spiderman Lunges</div><div>Pretzel Stretch</div><div><br /></div><div>WOD 1:</div><div>"Grace"</div><div>30 Clean &amp; Jerks (135/95)</div><div><br /></div><div>then 5-7 minute rest</div><div><br /></div><div>"Tabata" <span class="Apple-style-span" style="font-size: small;">(30 seconds of work, 15 seconds of rest)</span></div><div>Squat Jumps &amp; Jack Knives <span class="Apple-style-span" style="font-size: small;">(Alternate from on exercise to the other)</span></div><div><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div><span class="Apple-style-span" style="font-size: small;">Post Grace time &amp; lowest number of Squat Jumps (SQ)&amp; Jack Knives(JK) &amp; total up the SQ&amp; JK.</span></div><div><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-6634526162979985338?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/monday-1-30-12-warm-up-50-double-unders.html</link><author>noreply@blogger.com (Charr)</author><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-894514866387720897</guid><pubDate>Thu, 26 Jan 2012 17:24:00 +0000</pubDate><atom:updated>2012-01-27T06:40:31.263-06:00</atom:updated><title /><description><span style="color: rgb(255, 0, 0);font-size:130%;" ><span style="font-weight: bold;">Friday 1-27-12</span></span><br /><br />Warm Up:<br />400m Run<br />2rds<br />10 Pass Throughs<br />10 OH Squat<br />10 Pull Ups<br />10 Supermans<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br />Skill:<br />Max Standing Long Jump<br /><br />then<br />RDL<br />5-5-5-5<br /><br />WOD:<br />Death by Lateral Burpee Box Jump (24/18)<br /><br /><br /><span style="font-size:85%;">Post Max Standing Long Jump,RDL &amp; number of reps in the WOD</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-894514866387720897?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/friday-1-27-12-warm-up-400m-run-2rds-10.html</link><author>noreply@blogger.com (Charr)</author><thr:total>6</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-6751606964742233199</guid><pubDate>Wed, 25 Jan 2012 18:56:00 +0000</pubDate><atom:updated>2012-01-26T06:28:13.823-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Thursday 1-26-12</span><br /><br />Warm Up:<br />400m Row<br />2rds<br />10 Pass Throughs<br />10 OH Squat<br />10 Ring Rows<br />2 Rope Climb<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />WOD:<br />3rds for time:<br />25 Quick feet dot drills (2-1-2)<br />25 Weighted Overhead SitUps (25/15)<br />25 Medball Scoop Toss (20/14)<br />20 Quick feet dot drills<br />20 Weighted Overhead SitUps<br />20 Medball Scoop Toss<br />15 Quick feet dot drills<br />15 Weighted Overhead SitUps<br />15 Medball Scoop Toss<br /><br /><br /><span style="font-size:85%;">Post WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-6751606964742233199?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/thursday-1-26-12-warm-up-400m-row-2rds.html</link><author>noreply@blogger.com (Charr)</author><thr:total>6</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-4650774791622190973</guid><pubDate>Tue, 24 Jan 2012 15:26:00 +0000</pubDate><atom:updated>2012-01-24T19:24:45.323-06:00</atom:updated><title /><description><span style="color: rgb(255, 0, 0); font-weight: bold;font-size:130%;" >Wednesday 1-25-12</span><br /><br />Warm Up:<br />50 Double Unders<br />then<br />10 Pass Throughs<br />10 Good Mornings<br />10 Sit Ups<br />10 Push Ups<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br />Strength:<br />Deadlift<br />2-2-2-2<br /><br />WOD:<br />2rds for time:<br />600m Row<br />10 Thrusters (115/75)<br />16 KB Swings (70/53)<br />400m Row<br />14 Thrusters<br />20 KB Swings<br /><br /><span style="font-size:85%;"><br /><br />Post Deadlift &amp; WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-4650774791622190973?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/wednesday-1-25-12-warm-up-50-double.html</link><author>noreply@blogger.com (Charr)</author><thr:total>6</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-7333375995819148005</guid><pubDate>Tue, 24 Jan 2012 01:58:00 +0000</pubDate><atom:updated>2012-01-23T22:09:37.759-06:00</atom:updated><title /><description><span style="color: rgb(255, 0, 0);font-size:130%;"><span style="font-weight: bold;">Tuesday 1-24-12</span></span><br /><br />Warm Up:<br />400m Row<br />2rds<br />10 Pass Throughs<br />10 OH Squat<br />10 Sit Ups<br />20 Jumping Jacks<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br />WOD:<br />6rds for time:<br />14 Inverted Rows (inside the racks)<br />21 Scissor Double Unders<br />14 Toes To Bar (TTB)<br /><br /><br /><span style="font-size:85%;">Post WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-7333375995819148005?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/tuesday-1-24-12-warm-up-400m-row-2rds.html</link><author>noreply@blogger.com (Charr)</author><thr:total>5</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-1969460224649618612</guid><pubDate>Sun, 22 Jan 2012 23:42:00 +0000</pubDate><atom:updated>2012-01-23T11:37:34.493-06:00</atom:updated><title /><description><span style="font-size:130%;color:#ff0000;"><strong>Monday 1-23-12</strong></span><br /><br />Warm Up:<br />400m Row<br />2rds<br />10 Pass Throughs<br />10 Back Extensions<br />10 Box Jumps<br />10 Ring Rows<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />Strength:<br />Bench Press<br />2-2-2-2<br /><br />WOD:<br />AMRAP in 20 minutes:<br />12 Sumo Deadlift HighPull (135/75)<br />2 Clockwise Rotation Hops <span style="font-size:85%;">(in pushup position)</span><br />2 Counter Clockwise Rotation Hops <span style="font-size:85%;">(in pushup position)</span><br /><br /><br /><span style="font-size:85%;">Post Bench Press &amp; number of rounds</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-1969460224649618612?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/monday-1-23-12-warm-up-400m-row-2rds-10.html</link><author>noreply@blogger.com (Charr)</author><thr:total>7</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-5280887632449846116</guid><pubDate>Thu, 19 Jan 2012 19:25:00 +0000</pubDate><atom:updated>2012-01-19T19:31:07.632-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Friday 1-20-12</span><br /><br />Warm Up<br />400m Run<br />2rds<br />10 Pass Throughs<br />10 OH Squat<br />10 Ring Rows<br />20 Jumping Jacks<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br />Strength:<br />Shoulder Press<br />3-3-3-3<br />then<br />Bridge Hamstring Curl<br />8-8-8<br /><br /><br />WOD:<br />4rds for total number of reps<br />1 minute of Cal Row<br />1 minute of Knee Ups<br />1 minute of Lateral Parallet Jumps <span style="font-size:85%;">(2 parallets)</span><br /><br /><br /><span style="font-size:85%;">Post Shoulder Press &amp; total number of reps in WOD</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-5280887632449846116?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/friday-1-20-12-warm-up-400m-run-2rds-10.html</link><author>noreply@blogger.com (Charr)</author><thr:total>4</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-1654345123365898905</guid><pubDate>Thu, 19 Jan 2012 12:03:00 +0000</pubDate><atom:updated>2012-01-19T08:29:52.801-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Thursday 1-19-12</span><br /><br />Warm Up<br />400m Row<br />2rds<br />10 Pass Throughs<br />10 Goodmornings<br />10 Sit Ups<br />2 Rope Climbs<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />Strength:<br />Back Squat<br />3-3-3-3<br /><br />WOD:<br />for time:<br />Do 8 KB Swings to start each minute (70/53),and in the remaining time do Hand Release Burpees. Complete a total number of 75 Hand Release burpees.<br /><br /><br /><span style="font-size:85%;">Post Back Squat &amp; WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-1654345123365898905?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/thursday-1-19-12-warm-up-400m-row-2rds.html</link><author>noreply@blogger.com (Charr)</author><thr:total>6</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-863200118251962670</guid><pubDate>Wed, 18 Jan 2012 02:37:00 +0000</pubDate><atom:updated>2012-01-17T20:42:41.253-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Wednesday 1-18-12</span><br /><br />Warm Up:<br />400m Row<br />2rds<br />10 Pass Throughs<br />10 Pull Ups<br />10 KTE<br />10 Push Ups<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br />WOD:<br />5rds for time:<br />8 Hang Snatch (115/65)<br />32 Double Unders<br />12 Roll Outs (same weight as Hang Snatch)<br /><br /><br /><span style="font-size:85%;">Post WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-863200118251962670?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/wednesday-1-18-12-warm-up-400m-row-2rds.html</link><author>noreply@blogger.com (Charr)</author><thr:total>4</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-5043239708180705700</guid><pubDate>Tue, 17 Jan 2012 11:01:00 +0000</pubDate><atom:updated>2012-01-17T05:14:28.763-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Tuesday 1-17-12</span><br /><br />Warm Up:<br />50 Double Unders<br />2rds<br />10 Pass Throughs<br />10 Goodmornigs<br />10 Sit Ups<br />10 Ring Rows<br />then<br />4 Spiderman Lunge<br />Pretzel Stretch<br /><br /><br />Strength:<br />Closegrip Press<br />5-5-5-5<br /><br /><br />WOD:<br />for 20 minutes:<br />2 Alt. Pull Ups<br />2 Shoot Throughs<br />2 Pistols (total=1+1)<br />4 Alt. Pull Ups<br />4 Shoot Throughs<br />4 Pistols<br />"<br />"<br />"<br /><br /><br /><span style="font-size:85%;">Post Strenght &amp; WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-5043239708180705700?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/tuesday-1-17-12-warm-up-50-double.html</link><author>noreply@blogger.com (Charr)</author><thr:total>5</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-8435559409019711925</guid><pubDate>Mon, 16 Jan 2012 11:55:00 +0000</pubDate><atom:updated>2012-01-16T05:57:03.774-06:00</atom:updated><title>SCHEDULE CHANGE FOR TODAY 1-16-12<span style="color: rgb(204, 0, 0);"><span style="font-weight: bold;">THERE WILL ONLY BE AM CLASSES TODAY, NO PM CLASSES DUE TO THE HOLDAY.<br /></span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-8435559409019711925?l=countylinecrossfit.blogspot.com' alt='' /></div>http://countylinecrossfit.blogspot.com/2012/01/schedule-change-for-today-1-16-12.htmlnoreply@blogger.com (Heather Regan)0tag:blogger.com,1999:blog-435811350845193114.post-1900451989662954787Mon, 16 Jan 2012 01:39:00 +00002012-01-15T19:43:29.317-06:00<description><strong><span style="font-size:130%;color:#ff0000;">Monday 1-16-12</span></strong><br /><br />Warm Up:<br />400m Row<br />2rds<br />10 Pass Throughs<br />10 OH Squat<br />10 Goodmornings<br />20 Jumping Jacks<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />WOD:<br />"Kelly"<br />5rds for time:<br />400m Run<br />30 Wall Balll (20/14)<br />30 Box Jumps (24/18)<br /><br /><br /><span style="font-size:85%;">Post WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-1900451989662954787?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/monday-1-16-12-warm-up-400m-row-2rds-10.html</link><author>noreply@blogger.com (Charr)</author><thr:total>7</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-7973973358487253785</guid><pubDate>Sun, 15 Jan 2012 18:46:00 +0000</pubDate><atom:updated>2012-01-15T12:50:16.286-06:00</atom:updated><title>Schedule ChangeThere will only be the regularly scheduled AM classes on Monday the 16 due to the holiday.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-7973973358487253785?l=countylinecrossfit.blogspot.com' alt='' /></div>http://countylinecrossfit.blogspot.com/2012/01/schedule-change.htmlnoreply@blogger.com (Heather Regan)0tag:blogger.com,1999:blog-435811350845193114.post-8735490294803812630Fri, 13 Jan 2012 01:28:00 +00002012-01-13T06:59:11.261-06:00<description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Friday 1-13-12</span><br /><br />Warm Up<br />50 Double Unders<br />2rds<br />10 Pass Throughs<br />10 Goodmornings<br />10 Sit ups<br />2 Rope Climbs<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br />Strength:<br />Push Jerk<br />2-2-2-2<br /><br />WOD:<br />AMRAP in 20 minutes:<br />13 Ring Dips<br />16 Quick feet Drills (Toe touches) ea. foot -2 stacked plates<br />19 Medball Slams (20/14)<br /><br /><br /><span style="font-size:85%;">Post WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-8735490294803812630?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/friday-1-13-12-warm-up-50-double-unders.html</link><author>noreply@blogger.com (Charr)</author><thr:total>5</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-2387273866208459467</guid><pubDate>Wed, 11 Jan 2012 18:10:00 +0000</pubDate><atom:updated>2012-01-12T05:08:50.034-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Thursday 1-12-12</span><br /><br />Warm Up:<br />400m Run<br />2rds<br />10 Pass Throughs<br />10 OH Squat<br />10 Push Ups<br />10 Ring Rows<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />WOD:<br />AMRAP in 20 Minutes:<br />13 ChinUps<br />31 Cal Row<br />13 Burpees<br /><br /><br /><span style="font-size:85%;">Post number of rounds</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-2387273866208459467?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/thursday-1-12-12-warm-up-400m-run-2rds.html</link><author>noreply@blogger.com (Charr)</author><thr:total>3</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-8627080552868697363</guid><pubDate>Tue, 10 Jan 2012 18:34:00 +0000</pubDate><atom:updated>2012-01-11T08:19:22.220-06:00</atom:updated><title /><description><span style="color: rgb(255, 0, 0);font-size:130%;" ><span style="font-weight: bold;">Wednesday 1-11-12</span></span><br /><br />Warm Up:<br />400m Row<br />2rds<br />10 Pass Throughs<br />10 OH Squat<br />10 Goodmornings<br />10 KTE<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />WOD:<br />5rds for time:<br />8 Inchworms+16 Mountain Climbers<br />14 One-arm Overhead KB Lunges (7 w/left hand &amp; 7 w/right hand) (53/35)<br />400m Run<br /><br /><br /><span style="font-size:85%;">Post WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-8627080552868697363?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/wednesday-1-11-12-warm-up-400m-row-2rds.html</link><author>noreply@blogger.com (Charr)</author><thr:total>3</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-8742034525834919109</guid><pubDate>Tue, 10 Jan 2012 11:13:00 +0000</pubDate><atom:updated>2012-01-10T05:18:12.238-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Tuesday 1-10-12</span><br /><br />Warm Up:<br />400m Row<br />2rds<br />10 Pass Thoughs<br />10 Box Jumps<br />10 Push Ups<br />20 Jumping Jacks<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br />Strength:<br />DB Bench Press<br />7-6-5-4<br /><br />WOD:<br />7rds for time:<br />12 Knees To Elbows (KTE)<br />10 Deadlift (225/185)<br />8 Handstand Push Ups<br /><br /><br /><span style="font-size:85%;">Post Strength &amp; WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-8742034525834919109?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/tuesday-1-10-12-warm-up-400m-row-2rds.html</link><author>noreply@blogger.com (Charr)</author><thr:total>5</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-9095048800656573587</guid><pubDate>Sun, 08 Jan 2012 18:50:00 +0000</pubDate><atom:updated>2012-01-09T12:33:49.729-06:00</atom:updated><title /><description><span style="font-size:130%;color:#ff0000;"><strong>Monday 1-9-12</strong></span><br /><br />Warm Up:<br />400m Row<br />2rds<br />10 Pass Throughs<br />10 Pull Ups<br />10 Sit Ups<br />10 Air Squats<br />then<br />Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />Strength:<br />Power Clean<br />2-2-2-2<br /><br /><br />WOD:<br />AMRAP in 15 minutes:<br />50 Double Unders<br />200m Row<br /><br /><br /><br /><span style="font-size:85%;">Post Strength &amp; number of rounds</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-9095048800656573587?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/monday-1-9-12-warm-up-400m-row-2rds-10.html</link><author>noreply@blogger.com (Charr)</author><thr:total>5</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-5114932619293694412</guid><pubDate>Thu, 05 Jan 2012 11:31:00 +0000</pubDate><atom:updated>2012-01-05T17:44:48.622-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Friday 1-6-12</span><br /><br />Warm Up:<br />400m Run<br />2rds<br />10 Pass Throughs<br />10 OH Squat<br />10 Push Ups<br />10 Sit Ups<br />then<br />Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />Strength:<br />Deadlift<br />3-3-3-3<br /><br />WOD:<br />AMRAP in 20 minutes:<br />12 Quick feet Drills (double 2-up-2 down)<br />12 Lateral Push Up Pyos <span style="font-size:85%;">(2 stacked plates)</span><br />24 Little Bigs<span style="font-size:85%;"> w/medbal</span>l (20/14)<br /><br /><br /><span style="font-size:85%;">Post Strength &amp; number of rounds</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-5114932619293694412?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/friday-1-6-12-warm-up-400m-run-2rds-10.html</link><author>noreply@blogger.com (Charr)</author><thr:total>4</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-839273959163102824</guid><pubDate>Thu, 05 Jan 2012 11:21:00 +0000</pubDate><atom:updated>2012-01-05T05:31:05.032-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Thursday 1-5-12</span><br /><br />Warm Up:<br />400m Row<br />2rds<br />10 Pass Throughs<br />10 OH Squat<br />10 Ring Rows<br />2 Rope Climbs<br />then<br />Spiderman Lunge<br />Pretzel Stretch<br /><br /><br />Strength:<br />Bench Press<br />3-3-3-3<br /><br />WOD:<br />for time:<br />30 Double Unders<br />25 Medball Getups<br />40 Double Unders<br />20 Medball Getups<br />50 Double Unders<br />15 Medball Getups<br /><br /><br /><span style="font-size:85%;">Post Bench Press &amp; WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-839273959163102824?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/thursday-1-5-12-warm-up-400m-row-2rds.html</link><author>noreply@blogger.com (Charr)</author><thr:total>3</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-3828329590401486084</guid><pubDate>Tue, 03 Jan 2012 13:18:00 +0000</pubDate><atom:updated>2012-01-04T09:09:58.921-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Wednesday 1-4-12</span><br /><br />Warm Up:<br />50 Double Unders<br />2rds<br />10 Pass Throughs<br />10 Goodmornings<br />10 Sit Ups<br />10 Push Ups<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />Strength:<br />Front Squat<br />1-1-1-1<br /><br />WOD:<br />4rds for time:<br />10 Hang Clean (115/65)<br />400m Row<br />12 Box Jumps+Band Jumps (24/18)<br /><br /><br /><span style="font-size:85%;">Post Front Squat &amp; WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-3828329590401486084?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/wednesday-1-4-12-warm-up-50-double.html</link><author>noreply@blogger.com (Charr)</author><thr:total>3</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-5977252158552414788</guid><pubDate>Tue, 03 Jan 2012 01:10:00 +0000</pubDate><atom:updated>2012-01-02T19:17:12.802-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Tuesday 1-3-12</span><br /><br />Warm Up:<br />400m Row<br />10 Pass Throughs<br />10 OH Squats<br />10 Back Extension<br />20 Jumping Jacks<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />WOD:<br />"Helen"<br />400m Run<br />21 KB Swings (53/35)<br />12 Pull Ups<br /><br />then<br /><br />RDL<br />5-5-5-5<br /><span style="font-size:85%;"><br /><br />Post WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-5977252158552414788?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/tuesday-1-3-12-warm-up-400m-row-10-pass.html</link><author>noreply@blogger.com (Charr)</author><thr:total>10</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-4896499562602882371</guid><pubDate>Sun, 01 Jan 2012 23:48:00 +0000</pubDate><atom:updated>2012-01-01T17:55:29.319-06:00</atom:updated><title /><description><span style="font-size:130%;color:#ff0000;"><strong>Monday 1-2-12</strong></span><br /><br />Warm Up:<br />400m Run<br />2rds<br />10 Pass Throughs<br />10 Goodmornings<br />10 Box Jumps<br />10 Ring Rows<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br />Skill:<br />Max Box Jump Height<br /><br /><br />WOD:<br />AMRAP in 20 minutes:<br />7 Shoulder Press (135/65)<br />14 Medball Scoop Toss (20/14)<br />21 Weighted SitUps (10/5)<span style="font-size:85%;">behind the head</span><br /><span style="font-size:85%;"></span><br /><span style="font-size:85%;"></span><br /><span style="font-size:85%;"></span><br /><span style="font-size:85%;">Post Box Jump Height &amp; number of rounds</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-4896499562602882371?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2012/01/monday-1-2-12-warm-up-400m-run-2rds-10.html</link><author>noreply@blogger.com (Charr)</author><thr:total>4</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-3989933377621638928</guid><pubDate>Fri, 30 Dec 2011 00:30:00 +0000</pubDate><atom:updated>2011-12-29T18:35:19.852-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Friday 12-30-11</span><br /><br />Warm Up:<br />50 Double Unders<br />2rds<br />10 Pass Throughs<br />10 OH Squat<br />10 Back Extension<br />10 Box Jumps<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />Strength:<br />Power Snatch<br />3-3-3-3<br /><br />WOD:<br />10 Half Gasers<span style="font-size:85%;"> (50 yrds down and 50 yrds back)</span><br /><span style="font-size:85%;">rest 45 sec. between ea. set</span><br /><br /><br /><span style="font-size:85%;">Post Power Snatch &amp; average WOD time</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-3989933377621638928?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2011/12/friday-12-30-11-warm-up-50-double.html</link><author>noreply@blogger.com (Charr)</author><thr:total>8</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-435811350845193114.post-4445273414535637426</guid><pubDate>Thu, 29 Dec 2011 11:12:00 +0000</pubDate><atom:updated>2011-12-29T05:15:42.068-06:00</atom:updated><title /><description><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:130%;" >Thursday 12-29-11</span><br /><br />Warm Up:<br />400m Row<br />2rds<br />10 Pass Throughs<br />10 Goodmornings<br />10 Sit Ups<br />2 Rope Climb<br />then<br />4 Spiderman Lunges<br />Pretzel Stretch<br /><br /><br />WOD:<br />"Tabata"<br />KB Swings (70/53)<br />Ring Dips<br />Lateral Box Jumps (24/18)<br /><br /><br /><span style="font-size:85%;">Post lowest number of reps for each exrecise</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/435811350845193114-4445273414535637426?l=countylinecrossfit.blogspot.com' alt='' /></div></description><link>http://countylinecrossfit.blogspot.com/2011/12/thursday-12-29-11-warm-up-400m-row-2rds.html</link><author>noreply@blogger.com (Charr)</author><thr:total>4</thr:total></item></channel></rss>