May 29, 2010

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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Random happenings during the winter of 2010 at Kitsap CrossFit. We didn’t get snow, but we sure got fit!

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On March 6th we held our first Bring A Friend (BAF) Day. We had a great turnout and the team WOD was a hit!

In teams of 4:
Run 200m
100 ring rows
Run 200m
200 Burpees
Run 200m
300 Sit-ups
Run 200m
400 Squats

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Jan 23rd Kitsap CrossFit kicked off the “Jackie” Challenge. $20 buy-in with a chance to win a big cash payout.

1000m Row
50 Thrusters (45/33)
30 pull-ups

Finals set for March 20th.

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To get everyone in the right mood for the holidays, we decided to create a festive WOD. Based on the fact that half of the crew that did the 8am workout stuck around to watch and cheer on the 9am crew, I’d say the WOD was a hit. This is how it went:

1 – 100m Sprint
2 – Clean & Jerk (155#/115#)
3 – Chest-to-bar pull-ups
4 – Clapping push-ups
5 – Box jumps (30″/24″)
6 – GHD sit-ups
7 – Rind dips
8 – Medicine ball cleans
9 – Kettlebell swings (1.5/1.0)
10 – V sit-ups
11 – Wall Balls (20#/14#)
12 – Broad jump push-ups

If you know how to sing the song, you know how to perform the WOD.

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