Monthly Archives: December 2012

Happy New Year CrossFit Sine Pari Members!

May you all have a wonderful, happy, healthy, prosperous and safe New Year and may you ALL meet your goals for 2013!!!!  

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WOD 12-31-12

HAPPY NEW YEAR’S H – 31 Handstand Push-ups A – 31 Ab mat Sit-ups P – 31 Push-press 95/75 P – 31 Pull-ups Y – Yeah 31 Burpees   N – Knees to Elbows E – Everyone 31 Power Cleans … Continue reading

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WOD 12-29-12

Strength Deadlifts (using 90% of your NEW assumed 1 RM) 5@ 40%, 5 @ 50%, 3 @ 60%, 3@70%, 3 @ 80%, 3 PLUS @ 90% AMRAP!!! WOD 5 Rounds for time 15 Box Jumps (24/20) 10 Deadlifts (205/155) 25 … Continue reading

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WOD 12-28-12

Skill/Strength Snatch Drills for 20 minutes OR if you have missed a Wendler lift please do that. WOD 10 rounds for time of: 1 Muscle Up (sub is 3 pull-ups and 3 ring dips) 2 Hang Power Snatch (95/65) 3 … Continue reading

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WOD 12-27-12

Skill/Stength STRICT PRESS 5@ 40%, 5 @ 50%, 3 @ 60%, 3@70%, 3 @ 80%, 3 PLUS @ 90% AMRAP!!! WOD EMO-EM (even minutes 0, 2, 4, 6, 8): 5 Push Press and MAX AIR SQUATS to top of the next … Continue reading

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WOD 12-27-12

Skill/Strength BENCH PRESS AND STRICT PRESS (using 90% of your NEW assumed 1 RM) 5@ 40%, 5 @ 50%, 3 @ 60%, 3@70%, 3 @ 80%, 3 PLUS @ 90% AMRAP!!! WOD EMO-EM (even minutes 0, 2, 4, 6, 8): 5 … Continue reading

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WOD 12-26-12

Strength: BACK SQUATS (using 90% of your NEW assumed 1 RM) 5@ 40%, 5 @ 50%, 3 @ 60%, 3@70%, 3 @ 80%, 3 PLUS @ 90% AMRAP!!! WOD FOR TIME 1 mile RUN 5 Turkish Get UPs (PER SIDE … Continue reading

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12-25-12

MERRY CHRISTMAS!!! CrossFit Sine Pari wishes everyone a blessed, happy and safe Christmas!

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WOD 12-24-12

12 Days of Christmas my CrossFit Trainer made me do……………….. 1 Pull-up 2 Box Jumps 3 Wallballs 4 Ball Slams 5 Sit-ups 6 Knees to Chest 7 Burpees 8 Walking Lunges 9 Kettlebell Swings 10 Air Squats 11 Double Unders … Continue reading

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WOD 12-24-12

12 Days of Christmas my CrossFit Trainer made me do……………….. 1 Rope Climb (10 Pull-ups) 2 Box Jumps 3 Deadlifts 4 Clean and Jerks 5 Ring Dips 6 Toes to Bar 7 Burpees 8 Squat Cleans 9 Kettlebell Swings 10 … Continue reading

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