tag:blogger.com,1999:blog-79180410413645516162024-03-04T23:31:52.863-08:00BODYSHOP CrossFit West KelownaThe constant pursuit of Elite FitnessBradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.comBlogger520125tag:blogger.com,1999:blog-7918041041364551616.post-59335995882759501702012-03-30T10:13:00.002-07:002012-03-30T10:27:07.671-07:00March 30<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixJA9mQJN1uqbgHRq4Wiiwrn88P3lkYz2wEfHa6KDoOJ1Ga08lsOWCFgQBocXyIk4Ag8odcofLfIVjEMzOaiyR0f2zb9dnkQdMcFNjj6GmebaStdGB0k8N6htV3fZZjYknIyTGLSORBwk/s1600/IMG_0605.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixJA9mQJN1uqbgHRq4Wiiwrn88P3lkYz2wEfHa6KDoOJ1Ga08lsOWCFgQBocXyIk4Ag8odcofLfIVjEMzOaiyR0f2zb9dnkQdMcFNjj6GmebaStdGB0k8N6htV3fZZjYknIyTGLSORBwk/s320/IMG_0605.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5725742905519031602" /></a>Tech/Strength<br /><div>Push Press</div><div>10-8-6-3-3-1-1-1</div><div><br /></div><div>Todays Wod</div><div>7 Min. AMRAP</div><div>7 Wallballs</div><div>7 Burpees</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-73772487991492963072012-03-30T10:12:00.001-07:002012-03-30T10:21:39.209-07:00March 29<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkuwuYqo0jHmU8d5S3eOgx0FpgjQLRMVTk3fU2GGeVARWwORsP87YsMWWeD6DsYoT34GbKPqL2_23WXgJC3jDtihbQWyDyuTXn7XOdyPiVTbdbP-aD-kI4zhmCt8L3K5UQyBnMzPV2z8g/s1600/IMG_0568.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkuwuYqo0jHmU8d5S3eOgx0FpgjQLRMVTk3fU2GGeVARWwORsP87YsMWWeD6DsYoT34GbKPqL2_23WXgJC3jDtihbQWyDyuTXn7XOdyPiVTbdbP-aD-kI4zhmCt8L3K5UQyBnMzPV2z8g/s320/IMG_0568.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5725740916876368914" /></a>Rest Day<div><br /></div><div>Okanagan Rockets on their way to getting fitter, faster & stronger!!!<br /><div><br /></div></div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-41870009121323553692012-03-28T11:04:00.003-07:002012-03-29T08:08:24.152-07:00March 28<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9N4vqpZE44yn20xZnyfqoXRg8BCxX9zU3PBV3gE3oWiL5fTGxV86WXCaKgF1FE-Etv6V6pt5RWB7EVU89_x3PmQpbptkBGi96pqp5k7v-LzbejguaEv6NmIdD6WQpkK96Y5ljEzaEovs/s1600/IMG_0575.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9N4vqpZE44yn20xZnyfqoXRg8BCxX9zU3PBV3gE3oWiL5fTGxV86WXCaKgF1FE-Etv6V6pt5RWB7EVU89_x3PmQpbptkBGi96pqp5k7v-LzbejguaEv6NmIdD6WQpkK96Y5ljEzaEovs/s320/IMG_0575.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5725336117827845490" /></a>Tech/Strength<div>Double Unders</div><div><br /></div><div>Todays Wod:</div><div>30 Min. AMRAP</div><div>10 Pullups</div><div>15 Pushups</div><div>20 Ab Mat Situps</div><div>25 Double Unders (100 Singles)</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-1109816266027912062012-03-27T15:15:00.002-07:002012-03-27T15:22:15.419-07:00March 27<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDjtFrQwhLuAVcQGNJOxcjeVcEJprGZczvBSDMc847XksmkhcHwrP_9LOVdkW0YFCxI5yNdJ3r7gDqzpry6sXXQIK3SVuLriLkqreGetbqpclSRBrNBP77VMVJl4ITh4EwQZVsmNB0pic/s1600/IMG_9846.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDjtFrQwhLuAVcQGNJOxcjeVcEJprGZczvBSDMc847XksmkhcHwrP_9LOVdkW0YFCxI5yNdJ3r7gDqzpry6sXXQIK3SVuLriLkqreGetbqpclSRBrNBP77VMVJl4ITh4EwQZVsmNB0pic/s320/IMG_9846.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5724705481703901106" /></a>Tech/Strength<div>Max Box Jump</div><div><br /></div><div>Todays Wod:</div><div>3 Rounds of</div><div>4oom Run</div><div>30 Box Jumps</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-43772772378179021022012-03-26T11:13:00.003-07:002012-03-26T11:22:49.324-07:00March 26<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG0aPjJ6GO0HMwOcvI-f8XuYa-2GbyMIE5Epg_nW1tO3CPXZZxiDjG30tdRbYa26A64D3ap0fULD-h9bDx3AjMRw1dn6frkwtp19UQPrdxqe8GbjtwcrStlQheEFkbiM7cAGPPis9-ET0/s1600/IMG_0563.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG0aPjJ6GO0HMwOcvI-f8XuYa-2GbyMIE5Epg_nW1tO3CPXZZxiDjG30tdRbYa26A64D3ap0fULD-h9bDx3AjMRw1dn6frkwtp19UQPrdxqe8GbjtwcrStlQheEFkbiM7cAGPPis9-ET0/s320/IMG_0563.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5724272945975012850" /></a>Tech/Strength<div>Back Squat</div><div>10-8-6-3-3-3-3</div><div><br /></div><div>Todays Wod</div><div>21-15-9</div><div>Back Squat 185/115lb</div><div>KB Swings 53/35lb</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-88299548910217481142012-03-25T13:33:00.002-07:002012-03-25T13:39:39.854-07:00March 25<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimvmktV4fbRjYSe42V4bbbMvo3aeguOLYai95FeRlSi4b3nWb4EvxLg_QpKSxESWdEHlQtilKW8IVkskO1Kpe2UG795b0zEHLy5EVT4Y7H1QfyWKJWyPO_Vsfodps6zh_cLx6KcBO_SLc/s1600/IMG_0516.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimvmktV4fbRjYSe42V4bbbMvo3aeguOLYai95FeRlSi4b3nWb4EvxLg_QpKSxESWdEHlQtilKW8IVkskO1Kpe2UG795b0zEHLy5EVT4Y7H1QfyWKJWyPO_Vsfodps6zh_cLx6KcBO_SLc/s320/IMG_0516.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5723937130186189602" /></a>Rest DayBradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-5122562550857238262012-03-24T19:48:00.002-07:002012-03-24T20:00:19.840-07:00March 24<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpg-fjlHsKECLrYs1-NZZuZYga_WnNpjAvRZUmsORftvuvSoYbJ4NfgCuy6U84wi3PKYsXxF8MWVKI7NDDQiEzw8gN2JYf5WoVgW6Ht15LjBiQqSrAz-WrPB7tlTABK7fC_UFKK9Ena5I/s1600/IMG_9757.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpg-fjlHsKECLrYs1-NZZuZYga_WnNpjAvRZUmsORftvuvSoYbJ4NfgCuy6U84wi3PKYsXxF8MWVKI7NDDQiEzw8gN2JYf5WoVgW6Ht15LjBiQqSrAz-WrPB7tlTABK7fC_UFKK9Ena5I/s320/IMG_9757.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5723664080213905794" /></a>Tech/Strength<div>SDHP</div><div>10-5-5-5-3-3-1-1</div><div><br /></div><div>Todays Wod:</div><div>3 Rounds of...</div><div>10 SDHP 95/65lb</div><div>15 Pushups</div><div>20 Box Jumps</div><div>400m Row</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-13818044587868427382012-03-23T12:50:00.002-07:002012-03-23T12:59:05.696-07:00March 23<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsVCR4EHHREtt9IKmvJnegsqE9fbC0BN0wYnVyqovcVe1Ltv6gfGNHzPRiCsUYWD5nHY5L03hL3DlOO_I6eM-mkwLyO9f9dgFMqXPIPoBAkpHESk9F5BzKiG8OfjKCBL6B-Y2krn5Z1lo/s1600/IMG_0540.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsVCR4EHHREtt9IKmvJnegsqE9fbC0BN0wYnVyqovcVe1Ltv6gfGNHzPRiCsUYWD5nHY5L03hL3DlOO_I6eM-mkwLyO9f9dgFMqXPIPoBAkpHESk9F5BzKiG8OfjKCBL6B-Y2krn5Z1lo/s320/IMG_0540.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5723184382054901106" /></a><br />Tech/Strength:<div>Chest to bar Pull ups</div><div>Thrusters</div><div><br /></div><div>Todays Wod:</div><div><div>CrossFit Games Open 12.5</div><div><br /></div><div>Complete as many reps as possible in </div><div>7 minutes of the following rep scheme:</div><div>100/65 pound Thruster, 3 reps</div><div>3 Chest to bar Pull-ups </div><div>100/65 pound Thruster, 6 reps</div><div>6 Chest to bar Pull-ups </div><div>100/65 pound Thruster, 9 reps </div><div>9 Chest to bar Pull-ups </div><div>100/65 pound Thruster, 12 reps</div><div>12 Chest to bar Pull-ups </div><div>100/65 pound Thruster, 15 reps</div><div>15 Chest to bar Pull-ups </div><div>100/65 pound Thruster, 18 reps </div><div>18 Chest to bar Pull-ups </div><div>100/65 pound Thruster, 21 reps </div><div>21 Chest to bar Pull-ups...</div><div><br /></div><div>This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.</div><div><br /></div></div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-46558165708277727802012-03-22T16:14:00.003-07:002012-03-23T12:48:28.895-07:00March 22<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6gxVFFNQIYvU6Jwh0rERjJp7IipLATYifRGUX4uS62DA6gWBXROXgUBCrq4GK3Q_dJhHuhmTCt3T19A5ETBv_4XYR5du_GUCEKE8hxcJCbGFh8In4Z25oiwDmPCO3ao286KmSJukAlU/s1600/IMG_0537.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6gxVFFNQIYvU6Jwh0rERjJp7IipLATYifRGUX4uS62DA6gWBXROXgUBCrq4GK3Q_dJhHuhmTCt3T19A5ETBv_4XYR5du_GUCEKE8hxcJCbGFh8In4Z25oiwDmPCO3ao286KmSJukAlU/s320/IMG_0537.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5723181233973183714" /></a><br />Rest Day<div><br /></div><div>Check out some of the tips in the link to get your best out of 12.5 tomorrow.</div><div>Good luck!</div><div><a href="http://games.crossfit.com/article/tips-open-workout-125">http://games.crossfit.com/article/tips-open-workout-125</a></div><div><br /></div><div><br /></div><div>Dean, bustin out chest to bar pull ups</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-44647987009206165352012-03-21T07:14:00.004-07:002012-03-21T14:28:27.906-07:00March 21<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdenl_yyj1rkoKzNhfbAp_Cv3J8cAOBQkf-lYsqFpZRwGiwvsb4EN3TgX3hmXzlAPPU41ndMEN7CVgCm82Zae-HyzEWrqy0ZN4a2VQuspdAwl0BjTCmbz3I33dwG5rfMTsKNSsONWJQO4/s1600/IMG_0320.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdenl_yyj1rkoKzNhfbAp_Cv3J8cAOBQkf-lYsqFpZRwGiwvsb4EN3TgX3hmXzlAPPU41ndMEN7CVgCm82Zae-HyzEWrqy0ZN4a2VQuspdAwl0BjTCmbz3I33dwG5rfMTsKNSsONWJQO4/s320/IMG_0320.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5722356674879441106" /></a>Tech/Strength<div>Power Snatch</div><div>5-3-3-3-1-1-1</div><div><br /></div><div>Todays Wod:</div><div>"Randy"</div><div>75 Power Snatches 75/55lbs</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-63722462293425419992012-03-20T16:39:00.002-07:002012-03-20T16:41:52.559-07:00March 20<div>Tech/Strength</div><div>Rope Climbs</div><div><br /></div><div>Todays wod</div><div>5 x 500m Row Sprints </div><div>With 3 min. rest in between.</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-10300549838240070612012-03-19T16:28:00.002-07:002012-03-19T20:26:03.869-07:00March 19<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW3-_zuRMbvc0BZN20-WZz9tI2f58PY27Cpts2GniGVohdrtcn5G08JGlItb4ztJ4ZSBQuU50AdIJ7Y3nQASFnB45zIzx6BS_VS5-nuicLEZo3epvo0A1deNdIHL3xfCe84uDfdo22wJc/s1600/IMG_9750.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW3-_zuRMbvc0BZN20-WZz9tI2f58PY27Cpts2GniGVohdrtcn5G08JGlItb4ztJ4ZSBQuU50AdIJ7Y3nQASFnB45zIzx6BS_VS5-nuicLEZo3epvo0A1deNdIHL3xfCe84uDfdo22wJc/s320/IMG_9750.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5721815368603858706" /></a>Tech/Strength<div>Ring Dips & L-Sit Holds</div><div><br /></div><div>Todays wod:</div><div>For Time</div><div>500m Row</div><div>15 Ring Dips</div><div>20 Toes to Bar</div><div>30 Pushups</div><div>35 Squats</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-58132413058238193382012-03-18T07:29:00.002-07:002012-03-18T07:41:17.163-07:00March 18th<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYdeRTVBa-3RJxjyjYf2LTaGqkIG7BxQY1h19KSHcalUyWtpfHmwtl_Un8f_IjI_5Us3REcshVmW9HMi5az2ZGTiJH-hClrOMzTz7Oyj3lDdptxPi-qeJK_5Q3OXipGlfpfSBmu0FDow/s1600/IMG_0475.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYdeRTVBa-3RJxjyjYf2LTaGqkIG7BxQY1h19KSHcalUyWtpfHmwtl_Un8f_IjI_5Us3REcshVmW9HMi5az2ZGTiJH-hClrOMzTz7Oyj3lDdptxPi-qeJK_5Q3OXipGlfpfSBmu0FDow/s320/IMG_0475.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5721244846428949634" /></a>Rest Day<div><br /></div><div>CrossFit Kids starting soon!!!</div><div><br /></div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-57144941532575440612012-03-17T13:52:00.002-07:002012-03-17T13:57:18.625-07:00March 17<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirayz8pmJU4oHEbAVdDLZIwcnaX2haYVqtB7XsTht9MUWpTyYFJprlOMEOE1dYlZ6x9N-1eZ6cFLjn4i_R4I_W8H8n_3COpIujNLqZwGJqDlZw-f-_yZuej2xux1JcHoL26NWvax9_Jo8/s1600/st_patricks_day.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 242px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirayz8pmJU4oHEbAVdDLZIwcnaX2haYVqtB7XsTht9MUWpTyYFJprlOMEOE1dYlZ6x9N-1eZ6cFLjn4i_R4I_W8H8n_3COpIujNLqZwGJqDlZw-f-_yZuej2xux1JcHoL26NWvax9_Jo8/s320/st_patricks_day.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5720972914325072002" /></a>Happy St. Patrick's Day!!!<div><br />Tech Strength<div>Cleans</div><div>10-8-6-3-3-1-1</div><div><br /></div><div>Todays wod</div><div>15 Minute AMRAP</div><div>5 Pullups</div><div>7 Power Cleans 135/95lb</div><div>9 Kettlebell Swings 53/35lb</div><div>12 Ab Mat Situps</div><div><br /></div><div><br /></div><div><br /></div></div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-63719910112435302732012-03-16T15:21:00.002-07:002012-03-16T15:35:57.485-07:00March 16<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs3wvl54bNXnXhmy4mhgIjEbb6W_vl5WwYfeKdNqC9mabytqxIOOz6XA-ZHYjXJ6RpyNBVI_t2cVrMRCyT1v2rx3W7Mvp45Vioamv2iJoKtxiW-e4EFN2Cm8vj0ieK7oI6vTZenFRIAs4/s1600/IMG_0514.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs3wvl54bNXnXhmy4mhgIjEbb6W_vl5WwYfeKdNqC9mabytqxIOOz6XA-ZHYjXJ6RpyNBVI_t2cVrMRCyT1v2rx3W7Mvp45Vioamv2iJoKtxiW-e4EFN2Cm8vj0ieK7oI6vTZenFRIAs4/s320/IMG_0514.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5720627254294258002" /></a><br /><span class="Apple-style-span" style="color: rgb(34, 34, 34); line-height: 18px; text-transform: uppercase; font-family:LeagueGothic, impact, sans-serif;font-size:13px;"><div><span class="Apple-style-span" style="color: rgb(34, 34, 34); line-height: 18px; text-transform: uppercase; font-family:LeagueGothic, impact, sans-serif;font-size:13px;">Todays workout crossfit open </span></div>WORKOUT 12 . 4</span><span class="Apple-style-span" style="color: rgb(34, 34, 34); line-height: 18px; font-family:sans-serif;font-size:13px;"><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 8px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-size: 15px; vertical-align: baseline; font: inherit; line-height: 20px; color: rgb(51, 51, 51); "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-size: 15px; vertical-align: baseline; font: inherit; font-weight: bold; ">MEN</strong> - <em style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-size: 12px; vertical-align: baseline; font: inherit; font-style: italic; color: gray; ">includes Masters Men up to 54 years old</em></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 20px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-size: 13px; vertical-align: baseline; font: inherit; line-height: 20px; color: rgb(51, 51, 51); ">Complete as many rounds and reps as possible in 12 minutes of:<br />150 Wall balls (20lbs to 10' target)<br />90 Double-unders<br />30 Muscle-ups</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-size: 13px; vertical-align: baseline; font: inherit; line-height: 20px; color: rgb(51, 51, 51); "> </p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 8px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-size: 15px; vertical-align: baseline; font: inherit; line-height: 20px; color: rgb(51, 51, 51); "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-size: 15px; vertical-align: baseline; font: inherit; font-weight: bold; ">WOMEN</strong> - <em style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-size: 12px; vertical-align: baseline; font: inherit; font-style: italic; color: gray; ">includes Masters Women up to 54 years old</em></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 20px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-size: 13px; vertical-align: baseline; font: inherit; line-height: 20px; color: rgb(51, 51, 51); ">Complete as many rounds and reps as possible in 12 minutes of:<br />150 Wall balls (14lbs to 9' target)<br />90 Double-unders<br />30 Muscle-ups<br /></p><div><br /></div></span>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-78633011060965720282012-03-15T14:13:00.003-07:002012-03-15T14:20:52.091-07:00March 15<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9s9u7DAhshoixxPQ4Aykpz8gK9k09jRmHsJG1FORpBBCMGBTuUPYHI8mIzNOCLphHzEr3M7klGrc2rhg1kxJ9Fg6RMxRLXoXAU_JFXyP-UzGRdMhPnzU0gKOh-RoQEZEsSV6siNYF44E/s1600/IMG_0405.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9s9u7DAhshoixxPQ4Aykpz8gK9k09jRmHsJG1FORpBBCMGBTuUPYHI8mIzNOCLphHzEr3M7klGrc2rhg1kxJ9Fg6RMxRLXoXAU_JFXyP-UzGRdMhPnzU0gKOh-RoQEZEsSV6siNYF44E/s320/IMG_0405.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5720236211304957458" /></a>Rest Day<div><br /></div><div>Rest up today! Tomorrow's wod brings the 12.4 Open Wod!!! </div><div><br /></div><div><i>Leath looking amazing!!!</i><br /><div><br /></div></div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-31327054669303021852012-03-14T14:00:00.003-07:002012-03-14T14:10:11.928-07:00March 14<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikr1yGKQlAMCcll3Zf64EvVb7YGFvDBqxCRbSxjVcmkaLCt5sTpd0kUn4WFuYR2dst2kSk-n4WHc-io74znjhpWcq9Wi63RlPH7r_Rg36Fy3i9ZNrkBBPMRN5f4LxIevYcnyfljYebg-4/s1600/IMG_0439.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikr1yGKQlAMCcll3Zf64EvVb7YGFvDBqxCRbSxjVcmkaLCt5sTpd0kUn4WFuYR2dst2kSk-n4WHc-io74znjhpWcq9Wi63RlPH7r_Rg36Fy3i9ZNrkBBPMRN5f4LxIevYcnyfljYebg-4/s320/IMG_0439.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5719862200036977570" /></a>Tech/Strength<div>Handstands & Handstand Pushups</div><div><br /></div><div>Todays Wod:</div><div>1000m Row</div><div>Then 3 Rounds of:</div><div>10 Pullups</div><div>15 Wallballs 20/14lb</div><div><br /></div><div>Welcome Mike! He just finished one of our Personal Training programs and getting ready for the "Tough Mudder". Good job on your first class today!</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-25149598815467036482012-03-13T18:59:00.004-07:002012-03-13T19:09:37.438-07:00March 12<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN85SHxSuvPAEHf6n_m9gPNlAP45fLwwoSiURjsoCSOokgWZPOs6lSxEExleIXb32-R5Mzd1nDElWsaWBh9QoxaemxLtNd-LmI0YfUADeTUexsA9ZFHL7412PuMttjLKYbrS-nY3_I8xk/s1600/IMG_0407.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN85SHxSuvPAEHf6n_m9gPNlAP45fLwwoSiURjsoCSOokgWZPOs6lSxEExleIXb32-R5Mzd1nDElWsaWBh9QoxaemxLtNd-LmI0YfUADeTUexsA9ZFHL7412PuMttjLKYbrS-nY3_I8xk/s320/IMG_0407.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5719569144631011378" /></a><br />Tech/Strength:<div>Deadlift</div><div>10-5-5-5-3-3-3</div><div><br /></div><div>Todays WOD:</div><div>5 Rounds for Time</div><div>5-Deadlift</div><div>10-Push Ups</div><div>15-Ab Mat Sit Up</div><div>20-Air Squats</div><div>25-Double Unders</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-37073157234088052632012-03-11T13:02:00.002-07:002012-03-11T13:04:53.533-07:00March 11th<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLH93xkA7jrpLRQfFpw8Gvwv9U-0apAmRTYIGxx8zyT6cmElzG-3D4SE4t6hQRM7L3lrK3p2rZJthf4nbwIlp5r8WMnS1u9Q4YK1o7WUESKFf647cVdfU_w2Yr1dNFqHq7uYPFMPKTSuA/s1600/69383650479236413_ZnkNfee7_f.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 312px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLH93xkA7jrpLRQfFpw8Gvwv9U-0apAmRTYIGxx8zyT6cmElzG-3D4SE4t6hQRM7L3lrK3p2rZJthf4nbwIlp5r8WMnS1u9Q4YK1o7WUESKFf647cVdfU_w2Yr1dNFqHq7uYPFMPKTSuA/s320/69383650479236413_ZnkNfee7_f.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5718732992261406002" /></a>Rest DayBradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-7501357539199993632012-03-10T10:26:00.003-08:002012-03-10T11:18:47.937-08:00March 10<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHnqG56EQY4JKmwseupMDJb8_jFl1bAWyvRpXUL8SO9QUW9nmuqObl_1pbT4Bkz0U6ZIN3dvCV6aIPPv-uq9M6qgeknfZZOUJgQPYmJTEfX6r-ilRE0oQkVjykB_ELJDQlnCXkUpea7kY/s1600/IMG_0389.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHnqG56EQY4JKmwseupMDJb8_jFl1bAWyvRpXUL8SO9QUW9nmuqObl_1pbT4Bkz0U6ZIN3dvCV6aIPPv-uq9M6qgeknfZZOUJgQPYmJTEfX6r-ilRE0oQkVjykB_ELJDQlnCXkUpea7kY/s320/IMG_0389.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5718350005624827874" /></a>Tech/Strength<div>Bench Press </div><div>10-8-6-3-1-1</div><div><br /></div><div>Todays wod</div><div>3 Rounds for Time</div><div>500m Row</div><div>10 Bar Facing Burpees</div><div>15 OH Squats 65/40lb</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-58346587003446048392012-03-09T10:13:00.003-08:002012-03-09T11:18:41.400-08:00Mar 9<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirKe1iGmZAPAidHFhu5xsl0KDyWBykNiq3jRVUFYISg5uwFAdlVT9hKukuWpx9pYY0eAJZwG3Ecw3xjOHmaXqWMomOuoJv_fy3nIkjzXnm2fgLCXGBUl5zJt1W5-8kXVbhqna0vmbie7Y/s1600/IMG_0361.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirKe1iGmZAPAidHFhu5xsl0KDyWBykNiq3jRVUFYISg5uwFAdlVT9hKukuWpx9pYY0eAJZwG3Ecw3xjOHmaXqWMomOuoJv_fy3nIkjzXnm2fgLCXGBUl5zJt1W5-8kXVbhqna0vmbie7Y/s320/IMG_0361.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5717978837455054306" /></a>Todays wod<div><br /><div>12.3 Open Wod</div><div>15 Box Jumps 24/20"</div><div>12 Push Press 115/75lb</div><div>9 Toes to bar</div></div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-44744176850221754472012-03-09T10:11:00.000-08:002012-03-09T10:12:43.835-08:00Mar 8Todays wod<div>5000m Row</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-12601591850104062572012-03-07T10:06:00.003-08:002012-03-07T10:26:02.038-08:00March 7<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRZgvKsfZde-avgoKzmUwFuOPxI2dsXK4M6IETTEJybGeM3jCZ01EHiirqnJXYhHkif2E5nJ6Hdb7wMZjaNex_JB198Dk1PhFG3XpoUwz6y4nB2YEQFNat7biSP_y0kn_rZb6Ko7Yjb6Q/s1600/IMG_9396.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRZgvKsfZde-avgoKzmUwFuOPxI2dsXK4M6IETTEJybGeM3jCZ01EHiirqnJXYhHkif2E5nJ6Hdb7wMZjaNex_JB198Dk1PhFG3XpoUwz6y4nB2YEQFNat7biSP_y0kn_rZb6Ko7Yjb6Q/s320/IMG_9396.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5717223155082254018" /></a>Tech/Strength<div>10-5-5-3-3-1-1</div><div><br /></div><div>Todays wod</div><div>5 Rounds of</div><div>7 Squat Clean Thruster 95/65lb</div><div>15 Box Jumps 24/20"</div><div><br /></div><div><br /></div><div><br /></div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-60968708048483223352012-03-06T17:31:00.002-08:002012-03-07T10:30:46.588-08:00March 6<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Mt8TACcTvmQv2G5fUbwtbz-NKDUN4fQYIPpcp8JRVnfQVkfo4h7IMgwu8BTYo8hKmzRUm6AZbKz7PGZkk96c7JspNJjeam8xLV6YyskHAbzfxiq26-sHrrP7XbMwQv77Dfm6wVuIlXA/s1600/IMG_9205.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Mt8TACcTvmQv2G5fUbwtbz-NKDUN4fQYIPpcp8JRVnfQVkfo4h7IMgwu8BTYo8hKmzRUm6AZbKz7PGZkk96c7JspNJjeam8xLV6YyskHAbzfxiq26-sHrrP7XbMwQv77Dfm6wVuIlXA/s320/IMG_9205.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5717224391772291906" /></a>Tech/Strength:<div>Rope Climbs</div><div>7-15m climbs</div><div><br /></div><div>Todays WOD:</div><div>7min. AMRAP</div><div>40-Double Unders</div><div>10-GHD Sit Ups</div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0tag:blogger.com,1999:blog-7918041041364551616.post-14993591376526273892012-03-05T10:47:00.003-08:002012-03-05T11:02:51.917-08:00March 5<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMQfwrmGp2OZBYUmE9fVMVUEnA4yH-WgS0Dy8K-0l5X-rSsGxrFbfPQunGaYZCkHu4c8aSfuvLuCk0ox4xNonwWqeDG858PqNfNKkeQjUR8OwSQgCLzduuA8qh3gTXpRz-KY8M0TgrJWU/s1600/IMG_0360.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMQfwrmGp2OZBYUmE9fVMVUEnA4yH-WgS0Dy8K-0l5X-rSsGxrFbfPQunGaYZCkHu4c8aSfuvLuCk0ox4xNonwWqeDG858PqNfNKkeQjUR8OwSQgCLzduuA8qh3gTXpRz-KY8M0TgrJWU/s320/IMG_0360.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5716490411249373986" /></a>Tech/Strength<div>Double Unders</div><div><br /></div><div>Todays wod</div><div>15 min AMRAP</div><div>7 Pullups</div><div>9 V-Situp</div><div>12 Wallballs 20/14lb</div><div><br /></div>Bradhttp://www.blogger.com/profile/05377571541455235709noreply@blogger.com0