Guerrilla CrossFit | Fort Wayne Strength and Conditioning http://fortwaynestrengthandconditioning.com The #1 CrossFit Affiliate In Fort Wayne Wed, 19 Jun 2013 13:29:55 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 19JUN13 http://fortwaynestrengthandconditioning.com/19jun13/ http://fortwaynestrengthandconditioning.com/19jun13/#comments Wed, 19 Jun 2013 13:29:55 +0000 admin http://fortwaynestrengthandconditioning.com/?p=3715 Snatch

Every 45 Sec for 30 Intervals

]]> http://fortwaynestrengthandconditioning.com/19jun13/feed/ 0 18JUN13 Get Ready to Snatch! http://fortwaynestrengthandconditioning.com/18jun13-get-ready-to-snatch/ http://fortwaynestrengthandconditioning.com/18jun13-get-ready-to-snatch/#comments Mon, 17 Jun 2013 20:47:20 +0000 admin http://fortwaynestrengthandconditioning.com/?p=3707 Every 45 Seconds for 30 intervals:

1 Snatch (AHAP)

]]> http://fortwaynestrengthandconditioning.com/18jun13-get-ready-to-snatch/feed/ 0 17JUN13 Happy Monday…seriously! http://fortwaynestrengthandconditioning.com/17jun13-happy-monday/ http://fortwaynestrengthandconditioning.com/17jun13-happy-monday/#comments Sun, 16 Jun 2013 20:41:20 +0000 admin http://fortwaynestrengthandconditioning.com/?p=3704 Seriously, Happy Monday. Isn’t sad that just the word Monday) can be so negative sometimes? Make it a good Monday. Why does Monday have to be the “worst” day of the week? Wouldn’t you want to start the week off in a positive light? Lighten your mood, get motivated, and most importantly get your WOD in today.  And…you get to do it with some friends today:)

Group WOD

12 Min AMRAP

P1: 100m Run (Pacer)

P2: Medball Shoulder

P3: Burpees

then,

EMOTM 5 min

8 Back Squat @70%

EMOTM 5 min

8 Press @70%

]]> http://fortwaynestrengthandconditioning.com/17jun13-happy-monday/feed/ 0 15JUN13 http://fortwaynestrengthandconditioning.com/15jun13/ http://fortwaynestrengthandconditioning.com/15jun13/#comments Fri, 14 Jun 2013 20:02:44 +0000 admin http://fortwaynestrengthandconditioning.com/?p=3692 For Time (same weight for all movements)

50 Thrusters (95/65)

40 Overhead Squats

30 Front Squats

20 Power Cleans

10 Power Snatches

]]> http://fortwaynestrengthandconditioning.com/15jun13/feed/ 0 14JUN13 Thank Guerrilla it’s Friday! http://fortwaynestrengthandconditioning.com/14jun13-thank-guerrilla-its-friday/ http://fortwaynestrengthandconditioning.com/14jun13-thank-guerrilla-its-friday/#comments Thu, 13 Jun 2013 20:01:31 +0000 admin http://fortwaynestrengthandconditioning.com/?p=3690 4 Rounds

200m Run

30 Ring Push Ups

15 Toes to Bar

]]> http://fortwaynestrengthandconditioning.com/14jun13-thank-guerrilla-its-friday/feed/ 0 13JUN13 Group WOD http://fortwaynestrengthandconditioning.com/13jun13-group-wod/ http://fortwaynestrengthandconditioning.com/13jun13-group-wod/#comments Wed, 12 Jun 2013 20:59:52 +0000 admin http://fortwaynestrengthandconditioning.com/?p=3688 P1: 200m Row

P2: Sit ups

P3: Ring Rows

then,

1 Mile Run

]]> http://fortwaynestrengthandconditioning.com/13jun13-group-wod/feed/ 0 12JUN13 Five Frans http://fortwaynestrengthandconditioning.com/12jun13-five-frans/ http://fortwaynestrengthandconditioning.com/12jun13-five-frans/#comments Tue, 11 Jun 2013 20:58:14 +0000 admin http://fortwaynestrengthandconditioning.com/?p=3686 5 Rounds

21-15-9 (3 min CAP)

Thrusters (65/45)

Jumping Pull Ups

1 Min Rest

]]> http://fortwaynestrengthandconditioning.com/12jun13-five-frans/feed/ 0 11JUN13 Medball Run and Burpees http://fortwaynestrengthandconditioning.com/11jun13-sandbag-run-and-burpees/ http://fortwaynestrengthandconditioning.com/11jun13-sandbag-run-and-burpees/#comments Mon, 10 Jun 2013 20:56:35 +0000 admin http://fortwaynestrengthandconditioning.com/?p=3684 5 Rounds

400m Medball Run (20/14)

12 Burpees

 

]]> http://fortwaynestrengthandconditioning.com/11jun13-sandbag-run-and-burpees/feed/ 0 10JUN13 http://fortwaynestrengthandconditioning.com/10jun13/ http://fortwaynestrengthandconditioning.com/10jun13/#comments Mon, 10 Jun 2013 14:56:23 +0000 admin http://fortwaynestrengthandconditioning.com/?p=3682 Group WOD
P1: 12 Kettlebell Swings (55/35)

P2: Box Jumps (24/20)

P3: Push Ups

then,

2K row

]]> http://fortwaynestrengthandconditioning.com/10jun13/feed/ 0 08JUN13 Isabel and Grace Meet http://fortwaynestrengthandconditioning.com/08jun13-isabel-and-grace-meet/ http://fortwaynestrengthandconditioning.com/08jun13-isabel-and-grace-meet/#comments Fri, 07 Jun 2013 20:32:04 +0000 admin http://fortwaynestrengthandconditioning.com/?p=3679 Isabel (7:00 cap)

30 Snatch

3:00 Rest

Grace

30 Clean Jerk (7:00 cap)

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