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Malicious User Message sent to many --From-->TINA AMSALU
@tina123
We do our best to moderate the forum but every once and a while somebody slips through. Two days ago, the user above sent messages to many users. Those of you that received it, please just delete from your email.
FYI: In your profile settings for your community account you can change the setting that forwards all message alerts to your personal email account. I recommend updating your profile settings if you find this feature annoying.
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by Mark Divine
Nov 30 2009 in Workouts by Mark Divine
Warm Up: Run 800 Meters. 21-15-9 Wall Balls, Pull-ups. Run 800 Meters Strength: 1RM Push Press Stamina: 5 rounds: 3 x PP @ 85% 1RM, Row 250 Meters, Buddy Carry 25 yards each Work Capacity: Barbara 5 rounds: 20 Pull-ups, 30 Push-ups, 40 Situps, 50 Squats. 3 min rest between sets Durability: Run 3 miles. …Read More
by Mark Divine
Nov 28 2009 in Workouts by Mark Divine
Warm Up: ROM drills, hydrate and fuel up Durability / Depletion: Run 3 miles 5 rounds: 10 renegade rows, 10 Squat Cleans, 10 Thrusters (using 2 x 35# DB) Run 3 miles Notes: Equipment required: DB. This WOD will sneak up on you and bite you in the ass if you are not mentally prepared …Read More
by Mark Divine
Nov 27 2009 in Workouts by Mark Divine
Warm Up: Sand Bag Get ups 15 minutes non-stop Strength: 1RM Thruster Stamina: 6 rounds: 3 x Thruster @ 90% 1RM, 10 x DB press (2 x 40#), 10 x clapping push-up Work Capacity: Fancy Nancy 5 rounds: 800M run, 20 O/H squat (95#) Durability: 4 rounds: 3 min plan hold (rotate between front and …Read More
by Mark Divine
Nov 26 2009 in Workouts by Mark Divine
Work Capacity (before Turkey): Fran: 21-15-9 Thrusters (95#), Pull-ups Endurance (Post Turkey): LSD ruck, run or swim (Ruck / run at least 5 miles or 1 mile swim) Notes: Happy Thanksgiving! Skip Fran if you don’t plan on going to the gym, but do some body weight WOD prior to gorging yourself. Equipment …Read More
by Mark Divine
Nov 25 2009 in Workouts by Mark Divine
CrossFit BLOG Chatter Warm Up: 3 rounds: Run 400 meters, Max reps push-ups (without lifting hands or putting knee down) Strength: 3RM Front Squat Stamina: 5 rounds: 3 x FS @ 90% 3RM, 10 weighted step ups (2 Dumbbells, 20 – 35#). 15 KB swings (55#) Work Capacity: SMMF 100 Curtis P for time (95 …Read More
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