CrossFit Extreme Fitness

9/7/10

Josh Dempsey — Tue, 07 Sep 2010 06:23:44 +0000

High Fructose Corn Syrup: Tasty Toxin or Slandered Sweetener? - Science Based Medicine

WOD

Row 500 meters

Then

5 Rounds

10 Kettlebell Snatches (52/35 lbs)
Run 200
10 Kettlebell Push Press (52/35 lbs)

Out of town workout

Run 800 meters
100 Push Ups
Run 800 meters

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9/6/10

Judd — Mon, 06 Sep 2010 04:11:47 +0000

Attention: The Gym is Closed for Labor Day, Enjoy the Holiday!

9/3/10

Josh Dempsey — Fri, 03 Sep 2010 05:00:27 +0000

Look at that Extension!! Excellent technique Brian! He must have some good coaches..

Attention: The Gym Will Be Closed on Monday for Labor Day! Enjoy the Holiday!

WOD

21 Deadlifts (245/155)

5 Rounds of ‘Cindy’

5 Pullups
10 Pushups
15 Squats

Run 800
25 Wall balls (20/10 lbs)

Out of town workout

6 rounds:

Run 800

Rest as long as it takes you to run the 800

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9/2/10

Josh Dempsey — Thu, 02 Sep 2010 05:00:44 +0000

Attention: The Gym Will Be Closed on Monday for Labor Day! Enjoy the Holiday!

WOD

“Helen”

3 Rounds

Run 400
21 KB Swings (52/35 lbs)
12 Pull ups

Out of town workout

3 Rounds

Run 400 meters
21 Overhead Squats*
12 Handstand Push Ups

*Use a broomstick, jump rope, PVC, get creative..

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9/1/10

Josh Dempsey — Wed, 01 Sep 2010 05:00:50 +0000

Attention: The Gym Will Be Closed on Monday for Labor Day! Enjoy the Holiday!

One Strong Dude..

WOD

Back Squat

3-3-3-3

Then-

3 Rounds

20 Ground to Overhead (65/45 lbs)
15 Sit Ups
10 Ring Pushups

Out of town workout

21-15-9-15-21

Jumping Lunges
Burpees

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8/31/10

Josh Dempsey — Tue, 31 Aug 2010 05:00:41 +0000

Albert Haynesworth had Rhabdomyolysis - The Washington Post

WOD

5 Rounds

9 Cleans (135/95 lbs)
6 Handstand Pushups

Out of town workout

For time

2 rounds

25 squats
25 situps
25 lunges
25 handstand pushups
25 pushups

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8/30/10

Josh Dempsey — Mon, 30 Aug 2010 05:00:01 +0000

Kelly Starrett Daily Mobility WOD

WOD

Tabata Pullups
Tabata Squats

Run 800

Tabata Kettlebell Swings (52/35 lbs)
Tabata Burpees

Score is lowest number of reps

Out of town workout

2 Rounds

Sprint 40 yards
Sprint 60 yards
Sprint 80 yards
Sprint 100 yards

rest 30 seconds between sprints, 2 minutes between rounds

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8/27/10

Josh Dempsey — Fri, 27 Aug 2010 05:00:27 +0000

WOD

30 Push Presses (65/45 lbs)
30 Ring Dip
30 Box Jumps
Run 800
30 Goblet Squats (52/35 lbs)
30 Swings (52/35 lbs)
30 Burpees

Out of town workout

10 rounds
Run 200
Rest 2 minutes

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8/26/10

Josh Dempsey — Thu, 26 Aug 2010 05:00:11 +0000

WOD

Partner Workout, only one person can be working at a time.

10 rounds:

10 power snatches (95/65 lbs)
15 pull-ups
20 thrusters (95/65 lbs)

Out of town workout

Max Push Ups in 2 minutes
Rest 1 minute
Max Squats in 2 minutes
Rest 1 minute
Max Box Jumps in 2 minutes
Rest 1 minute
Max Burpees in 2 minutes
Rest 1 minute
Max Sit Ups in 2 minutes

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8/25/10

Josh Dempsey — Wed, 25 Aug 2010 05:00:34 +0000

Fructose - Talk to Me Johnnie

WOD

9 Sumo Deadlift High Pulls (115/75 lbs)
21 Ring Dips
Run 400
15 Sumo Deadlift High Pulls (115/75 lbs)
15 Ring Dips
Run 400
21 Sumo Deadlift High Pulls (115/75 lbs)
9 Ring Dips
Run 400

Out of town workout

9 Clapping Push Ups
21 Jump Squats
Run 400
15 Clapping Push Ups
15 Jump Squats
Run 400
21 Clapping Push Ups
9 Jump Squats
Run 400

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