tag:blogger.com,1999:blog-63679523509077693482012-02-12T20:56:28.987-08:00CrossFit in PE classes at Fremont High School in Los Angeles, CASeanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.comBlogger497125tag:blogger.com,1999:blog-6367952350907769348.post-57542068678526023452012-02-12T20:56:00.001-08:002012-02-12T20:56:28.993-08:002012-02-12T20:56:28.993-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> WOD<br /> 5k run<br /> Get out and do it.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-5754206867852602345?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/tHv8A-W_t65WF0DkYcsJaTKdLTQ/0/da"><img src="http://feedads.g.doubleclick.net/~a/tHv8A-W_t65WF0DkYcsJaTKdLTQ/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/tHv8A-W_t65WF0DkYcsJaTKdLTQ/1/da"><img src="http://feedads.g.doubleclick.net/~a/tHv8A-W_t65WF0DkYcsJaTKdLTQ/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/OiL0TvYobEg" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/02/monday-february-13.htmltag:blogger.com,1999:blog-6367952350907769348.post-9103450705627267582012-02-09T20:29:00.000-08:002012-02-09T20:29:00.594-08:002012-02-09T20:29:00.594-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> WOD<br /> 5 rounds<br /> 400m run<br /> 12 Deadlifts @ 135 or 95#</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-910345070562726758?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/5Vc6DHEKR4vjZQ0ZdhedGFE8feE/0/da"><img src="http://feedads.g.doubleclick.net/~a/5Vc6DHEKR4vjZQ0ZdhedGFE8feE/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/5Vc6DHEKR4vjZQ0ZdhedGFE8feE/1/da"><img src="http://feedads.g.doubleclick.net/~a/5Vc6DHEKR4vjZQ0ZdhedGFE8feE/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/gayTrl7keuY" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/02/friday-february-10.htmltag:blogger.com,1999:blog-6367952350907769348.post-58882534304062731612012-02-07T23:19:00.001-08:002012-02-07T23:19:25.167-08:002012-02-07T23:19:25.167-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> WOD<br /> 40-25-10<br /> Pushups/Double Unders/Pullups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-5888253430406273161?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/6jKGvWG0y6Ao5PLlirf2L-Th8w8/0/da"><img src="http://feedads.g.doubleclick.net/~a/6jKGvWG0y6Ao5PLlirf2L-Th8w8/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/6jKGvWG0y6Ao5PLlirf2L-Th8w8/1/da"><img src="http://feedads.g.doubleclick.net/~a/6jKGvWG0y6Ao5PLlirf2L-Th8w8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/pScQL2HzyxM" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/02/wednesday-february-8.htmltag:blogger.com,1999:blog-6367952350907769348.post-90702021435213308492012-02-06T13:29:00.001-08:002012-02-06T13:29:08.280-08:002012-02-06T13:29:08.280-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> WOD<br /> 5 rounds<br /> 3 Power Snatches<br /> 7 Knees to Elbows</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-9070202143521330849?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/S_MfTVxlLbg6x-1L_VoSpfTMp_E/0/da"><img src="http://feedads.g.doubleclick.net/~a/S_MfTVxlLbg6x-1L_VoSpfTMp_E/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/S_MfTVxlLbg6x-1L_VoSpfTMp_E/1/da"><img src="http://feedads.g.doubleclick.net/~a/S_MfTVxlLbg6x-1L_VoSpfTMp_E/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/ioZBot98GqQ" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/02/monday-february-6.htmltag:blogger.com,1999:blog-6367952350907769348.post-83212805194979997632012-02-03T21:23:00.000-08:002012-02-03T21:23:02.885-08:002012-02-03T21:23:02.885-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> <br /> WOD<br /> From the CFKids Gauntlet at the LA Fit Expo<br /> 6 Rounds<br /> 5 Clean and Jerks at 135# or scale to your strength<br /> 50# bag carry of 120' shuttle run. 30' in each direction twice per round.&nbsp;</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-8321280519497999763?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/MxFta7c93kyMi7dFGScqYcJ10QA/0/da"><img src="http://feedads.g.doubleclick.net/~a/MxFta7c93kyMi7dFGScqYcJ10QA/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/MxFta7c93kyMi7dFGScqYcJ10QA/1/da"><img src="http://feedads.g.doubleclick.net/~a/MxFta7c93kyMi7dFGScqYcJ10QA/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/aZnnYvSelwo" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/02/saturday-february-4.htmltag:blogger.com,1999:blog-6367952350907769348.post-36841400811011104122012-01-31T18:23:00.000-08:002012-01-31T18:23:00.299-08:002012-01-31T18:23:00.299-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> <u>Warmup</u><br /> 3x 3 rep Burgener Warmup<br /> &nbsp; &nbsp; &nbsp;3 Kick to handstands<br /> &nbsp; &nbsp; &nbsp;10 Hollow Rocks<br /> &nbsp; &nbsp; &nbsp;10 Squats<br /> <br /> <u>Focus</u><br /> Practice Snatches<br /> <br /> <u>WOD</u><br /> From "The Gauntlet"<br /> AMRAP 7min<br /> 10 Double Jump Burpees<br /> 20 Double Unders<br /> <br /> Double Jump Burpees: Do a Burpee and then jump over a bar/hurdle/ low barrier two times</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-3684140081101110412?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/vtsQjY6qkTvnnOBCAYj81ecn2W0/0/da"><img src="http://feedads.g.doubleclick.net/~a/vtsQjY6qkTvnnOBCAYj81ecn2W0/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/vtsQjY6qkTvnnOBCAYj81ecn2W0/1/da"><img src="http://feedads.g.doubleclick.net/~a/vtsQjY6qkTvnnOBCAYj81ecn2W0/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/hkPVDhx1jkE" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/wednesday-february-1.htmltag:blogger.com,1999:blog-6367952350907769348.post-82971171542303636362012-01-30T10:54:00.000-08:002012-01-30T10:54:26.738-08:002012-01-30T10:54:26.738-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> Warmup<br /> An easy 800m jog.<br /> <br /> Skill<br /> Practice Handstands for ten minutes. This can be just holding a handstand against the wall or working on a freestanding handstand or learning to walk on your hands or a combination of all three.<br /> <br /> WOD<br /> From the CFKids Gauntlet<br /> AMRAP 12 min<br /> 5 Pullups<br /> 40' Bear Crawl or 10' Handstand walk<br /> 15 Squats</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-8297117154230363636?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/8JsYTgHWbPzrkD7O0JbpuejGC0I/0/da"><img src="http://feedads.g.doubleclick.net/~a/8JsYTgHWbPzrkD7O0JbpuejGC0I/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/8JsYTgHWbPzrkD7O0JbpuejGC0I/1/da"><img src="http://feedads.g.doubleclick.net/~a/8JsYTgHWbPzrkD7O0JbpuejGC0I/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/loxS7rzNC2M" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/monday-january-30.htmltag:blogger.com,1999:blog-6367952350907769348.post-33725915567740838432012-01-26T11:16:00.001-08:002012-01-26T11:16:58.143-08:002012-01-26T11:16:58.143-08:00BuffClass today @3:30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-3372591556774083843?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/eaOCh_oXhBFWm47nG3nQgX1ulHs/0/da"><img src="http://feedads.g.doubleclick.net/~a/eaOCh_oXhBFWm47nG3nQgX1ulHs/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/eaOCh_oXhBFWm47nG3nQgX1ulHs/1/da"><img src="http://feedads.g.doubleclick.net/~a/eaOCh_oXhBFWm47nG3nQgX1ulHs/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/98Zk5huh07M" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/class.htmltag:blogger.com,1999:blog-6367952350907769348.post-34796059079905509122012-01-25T13:53:00.000-08:002012-01-25T13:53:39.954-08:002012-01-25T13:53:39.954-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> <u>Skill</u><br /> Practice Handstands for 10 min<br /> <br /> <u>WOD</u><br /> 3 rds<br /> 200m run<br /> 10 Hang Snatch&nbsp;</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-3479605907990550912?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/SDVzugMjmHflq2vuANfuN_qtywU/0/da"><img src="http://feedads.g.doubleclick.net/~a/SDVzugMjmHflq2vuANfuN_qtywU/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/SDVzugMjmHflq2vuANfuN_qtywU/1/da"><img src="http://feedads.g.doubleclick.net/~a/SDVzugMjmHflq2vuANfuN_qtywU/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/WDZJSXjyfD0" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/wednesday-january-25.htmltag:blogger.com,1999:blog-6367952350907769348.post-41002717889770226632012-01-23T16:04:00.001-08:002012-01-23T16:04:11.980-08:002012-01-23T16:04:11.980-08:00Warmup<br /> Practice Double Unders for 5 min<br /> <br /> WOD<br /> AMRAP 10min<br /> 5 Clean and Jerks<br /> 5 Broad Jumps<br /> 10 Pushups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-4100271788977022663?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/NLNlrE5-fQa-fhqedXSb4-decsg/0/da"><img src="http://feedads.g.doubleclick.net/~a/NLNlrE5-fQa-fhqedXSb4-decsg/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/NLNlrE5-fQa-fhqedXSb4-decsg/1/da"><img src="http://feedads.g.doubleclick.net/~a/NLNlrE5-fQa-fhqedXSb4-decsg/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/-CrBa9Ol2xw" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/monday-january-23.htmltag:blogger.com,1999:blog-6367952350907769348.post-75949560270360008612012-01-20T22:38:00.000-08:002012-01-20T22:38:10.917-08:002012-01-20T22:38:10.917-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> WOD<br /> 21-15-9<br /> Box Jumps<br /> Burpees<br /> <br /> rest 3min and repeat</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-7594956027036000861?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/OQPpmG4nnQefc05qVG9O7UISmf8/0/da"><img src="http://feedads.g.doubleclick.net/~a/OQPpmG4nnQefc05qVG9O7UISmf8/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/OQPpmG4nnQefc05qVG9O7UISmf8/1/da"><img src="http://feedads.g.doubleclick.net/~a/OQPpmG4nnQefc05qVG9O7UISmf8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/9RD9W3NBsOc" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/saturday-january-21.htmltag:blogger.com,1999:blog-6367952350907769348.post-12792301803898576872012-01-19T21:13:00.001-08:002012-01-19T21:13:45.060-08:002012-01-19T21:13:45.060-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> Warmup<br /> 200m run<br /> then<br /> 4 x 5 Pullups<br /> &nbsp; &nbsp; &nbsp;10 Pushups<br /> &nbsp; &nbsp; &nbsp;15 Squats<br /> Focus on technique<br /> <br /> Lift/Focus<br /> Cleans sets of 3<br /> Snatch sets of 3</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-1279230180389857687?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/BGN2YLaVFxS2QP0UyE0ijGsK2CU/0/da"><img src="http://feedads.g.doubleclick.net/~a/BGN2YLaVFxS2QP0UyE0ijGsK2CU/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/BGN2YLaVFxS2QP0UyE0ijGsK2CU/1/da"><img src="http://feedads.g.doubleclick.net/~a/BGN2YLaVFxS2QP0UyE0ijGsK2CU/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/y-VKTJlpTu8" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/thursday-january-19.htmltag:blogger.com,1999:blog-6367952350907769348.post-88480456620125241602012-01-18T20:35:00.000-08:002012-01-18T20:35:21.399-08:002012-01-18T20:35:21.399-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> Reminder that we have BuffClass tomorrow at 3:30pm. Post in the comments if you are registered for the competition. Gilmer, did you register online? Jackie, Steph, Kevin?</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-8848045662012524160?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/MY87LowxyXiaW_dRG14_GD-j0xo/0/da"><img src="http://feedads.g.doubleclick.net/~a/MY87LowxyXiaW_dRG14_GD-j0xo/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/MY87LowxyXiaW_dRG14_GD-j0xo/1/da"><img src="http://feedads.g.doubleclick.net/~a/MY87LowxyXiaW_dRG14_GD-j0xo/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/CG0o-mCbje0" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com1http://www.buffclasscrossfit.com/2012/01/update.htmltag:blogger.com,1999:blog-6367952350907769348.post-37710806048735156242012-01-17T20:35:00.000-08:002012-01-17T20:35:43.953-08:002012-01-17T20:35:43.953-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> Warmup<br /> 3 x Burgener Warmup<br /> <br /> WOD<br /> AMRAP 10 min<br /> 5 Power Snatch<br /> 15 Double Unders</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-3771080604873515624?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/unUvxvrBZNsICHPQEdWqzcRgDU4/0/da"><img src="http://feedads.g.doubleclick.net/~a/unUvxvrBZNsICHPQEdWqzcRgDU4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/unUvxvrBZNsICHPQEdWqzcRgDU4/1/da"><img src="http://feedads.g.doubleclick.net/~a/unUvxvrBZNsICHPQEdWqzcRgDU4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/73R_oe1i4HE" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/wednesday-january-18.htmltag:blogger.com,1999:blog-6367952350907769348.post-39145744827694688602012-01-15T20:42:00.000-08:002012-01-15T20:42:06.923-08:002012-01-15T20:42:06.923-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> <br /> WOD<br /> 5 rds<br /> 200m run<br /> 15 Squats<br /> 9 Push Press<br /> Choose a weight that you can lift 10 times for the Push Press<br /> Post time and weight to comments<br /> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-3914574482769468860?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/Y8U1f1z9clRhNy9qcUtO8iTefis/0/da"><img src="http://feedads.g.doubleclick.net/~a/Y8U1f1z9clRhNy9qcUtO8iTefis/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/Y8U1f1z9clRhNy9qcUtO8iTefis/1/da"><img src="http://feedads.g.doubleclick.net/~a/Y8U1f1z9clRhNy9qcUtO8iTefis/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/hXXJNG5HdC0" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/monday-january-16.htmltag:blogger.com,1999:blog-6367952350907769348.post-7214356822143273742012-01-13T21:07:00.000-08:002012-01-13T21:07:21.065-08:002012-01-13T21:07:21.065-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> <span style="font-family: Times, 'Times New Roman', serif;">WOD from crossfitkids.com</span><br /> <span style="font-family: Times, 'Times New Roman', serif;"><br /></span><br /> <span style="font-family: Times, 'Times New Roman', serif;"></span><br /> <span style="font-family: Times, 'Times New Roman', serif;">"Jordan"</span><br /> <span style="font-family: Times, 'Times New Roman', serif;"><br /></span><br /> <span style="font-family: Times, 'Times New Roman', serif;">Varsity and Junior Varsity:</span><br /> <span style="font-family: Times, 'Times New Roman', serif;">Three rounds of:</span><br /> <span style="font-family: Times, 'Times New Roman', serif;">200 yard Shuttle sprint, 50 yards there and back twice</span><br /> <span style="font-family: Times, 'Times New Roman', serif;">100 Double unders</span><br /> <span style="font-family: Times, 'Times New Roman', serif;">50 Squats</span><br /> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-721435682214327374?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/aPBenB9ha78gaXPezLWcOO-XuSA/0/da"><img src="http://feedads.g.doubleclick.net/~a/aPBenB9ha78gaXPezLWcOO-XuSA/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/aPBenB9ha78gaXPezLWcOO-XuSA/1/da"><img src="http://feedads.g.doubleclick.net/~a/aPBenB9ha78gaXPezLWcOO-XuSA/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/ubiOSoQPbb0" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/saturday-january-14.htmltag:blogger.com,1999:blog-6367952350907769348.post-35116564349562450852012-01-11T14:40:00.000-08:002012-01-11T17:26:18.793-08:002012-01-11T17:26:18.793-08:00WOD from CrossFitKids.com<br /> "Connor" Sprints <br /> Max rounds in 5 minutes of: <br /> 5 Deadlifts <br /> 5 Hang Power Cleans<br /> 5 Front Squats<br /> 5 Push Presses<br /> 5 Back Squats<br /> = 1<br /> Rest 2 minutes. <br /> Repeat for a total of 3 cycles.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-3511656434956245085?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/8QVv47fPn2SKW0_3rsX2loEsm7g/0/da"><img src="http://feedads.g.doubleclick.net/~a/8QVv47fPn2SKW0_3rsX2loEsm7g/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/8QVv47fPn2SKW0_3rsX2loEsm7g/1/da"><img src="http://feedads.g.doubleclick.net/~a/8QVv47fPn2SKW0_3rsX2loEsm7g/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/qziEFXg9hTg" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/wednesday-january-11.htmltag:blogger.com,1999:blog-6367952350907769348.post-53793184429938940312012-01-08T22:46:00.000-08:002012-01-08T22:46:57.950-08:002012-01-08T22:46:57.950-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> <br /> WOD<br /> AMRAP 20 minutes<br /> 10 Overhead Squats<br /> 5 Pullups<br /> 200m run<br /> Post time and weight to comments<br /> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-5379318442993894031?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/Drxw6N26c5nAm8h_2fUX8vkdxJw/0/da"><img src="http://feedads.g.doubleclick.net/~a/Drxw6N26c5nAm8h_2fUX8vkdxJw/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/Drxw6N26c5nAm8h_2fUX8vkdxJw/1/da"><img src="http://feedads.g.doubleclick.net/~a/Drxw6N26c5nAm8h_2fUX8vkdxJw/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/mn8d3yzkpzY" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/monday-january-9.htmltag:blogger.com,1999:blog-6367952350907769348.post-86400170696060203532012-01-06T21:32:00.000-08:002012-01-06T21:32:15.907-08:002012-01-06T21:32:15.907-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> <br /> Warmup<br /> 3 x 5 Cartwheels(each side)/ 5 Forward rolls/ 30sec Handstand hold/ 10 Squats/ 20m sprint out and back<br /> <br /> WOD<br /> AMRAP 15 min<br /> 15 Double Unders(or 30 single jumps if you can't do DU's)<br /> 10 Pushups<br /> &nbsp; 5 Pullups<br /> <div> <br /></div> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-8640017069606020353?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/QuZ4QmFVfMKeu79RcIfrrzK4pt4/0/da"><img src="http://feedads.g.doubleclick.net/~a/QuZ4QmFVfMKeu79RcIfrrzK4pt4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/QuZ4QmFVfMKeu79RcIfrrzK4pt4/1/da"><img src="http://feedads.g.doubleclick.net/~a/QuZ4QmFVfMKeu79RcIfrrzK4pt4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/dMKH8F6maV8" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/saturday-january-7.htmltag:blogger.com,1999:blog-6367952350907769348.post-86807285523100828912012-01-06T21:21:00.001-08:002012-01-06T21:22:58.468-08:002012-01-06T21:22:58.468-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> BuffClass will meet at 3:30 on Wednesday next week instead of Thursday. I know this may affect some of your schedules. See you on Wednesday.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-8680728552310082891?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/GkguRLeIsfczIhE8l4dma3ZP8P4/0/da"><img src="http://feedads.g.doubleclick.net/~a/GkguRLeIsfczIhE8l4dma3ZP8P4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/GkguRLeIsfczIhE8l4dma3ZP8P4/1/da"><img src="http://feedads.g.doubleclick.net/~a/GkguRLeIsfczIhE8l4dma3ZP8P4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/PcrNNTeRcAA" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/schedule-change.htmltag:blogger.com,1999:blog-6367952350907769348.post-35696955440038568502012-01-05T20:58:00.000-08:002012-01-05T20:58:01.198-08:002012-01-05T20:58:01.198-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> To the six of you who signed up for the Teen Challenge at the end of January you must now register online. Here is the link to register. Please register in the JV category.<br /> <div style="text-align: center;"> <br /></div> <div style="text-align: center;"> <a href="http://www.regonline.com/GauntletJan2012">www.regonline.com/GauntletJan2012</a></div> <div style="text-align: left;"> Once you have comlpeted the registration online post in the comments here that you completed it.</div> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-3569695544003856850?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/YvXRe7ha8KBoG0QCcUCfIdqyXp0/0/da"><img src="http://feedads.g.doubleclick.net/~a/YvXRe7ha8KBoG0QCcUCfIdqyXp0/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/YvXRe7ha8KBoG0QCcUCfIdqyXp0/1/da"><img src="http://feedads.g.doubleclick.net/~a/YvXRe7ha8KBoG0QCcUCfIdqyXp0/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/LJxd2V3Kpl8" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/teen-challenge.htmltag:blogger.com,1999:blog-6367952350907769348.post-31222934713858129572012-01-05T15:40:00.001-08:002012-01-05T15:40:01.214-08:002012-01-05T15:40:01.214-08:00Warmup<br /> 400m run<br /> 3x 5-10: Pullups/Pushups/Situps/Squats<br /> <br /> Lift<br /> Deadlift<br /> 3x5<br /> <br /> Focus<br /> Snatch<br /> - Burg WU<br /> - 5 Snatch positions<br /> <br /> WOD<br /> 5 rds<br /> 5 Snatches<br /> 10 Box Jumps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-3122293471385812957?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/oTscnyruU9Kcd76p1I3Fd0Ukp4Y/0/da"><img src="http://feedads.g.doubleclick.net/~a/oTscnyruU9Kcd76p1I3Fd0Ukp4Y/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/oTscnyruU9Kcd76p1I3Fd0Ukp4Y/1/da"><img src="http://feedads.g.doubleclick.net/~a/oTscnyruU9Kcd76p1I3Fd0Ukp4Y/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/8UqSCUbAXAs" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/thursday-january-5_05.htmltag:blogger.com,1999:blog-6367952350907769348.post-70068343118912063812012-01-04T21:45:00.001-08:002012-01-04T21:45:17.152-08:002012-01-04T21:45:17.152-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> See you guys at 3:30pm for BuffClass.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-7006834311891206381?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/sAZ3zxTK7pkAqvfJfKzd39MtDVw/0/da"><img src="http://feedads.g.doubleclick.net/~a/sAZ3zxTK7pkAqvfJfKzd39MtDVw/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/sAZ3zxTK7pkAqvfJfKzd39MtDVw/1/da"><img src="http://feedads.g.doubleclick.net/~a/sAZ3zxTK7pkAqvfJfKzd39MtDVw/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/kgQMPBHomlg" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2012/01/thursday-january-5.htmltag:blogger.com,1999:blog-6367952350907769348.post-73546189006230883892012-01-03T12:21:00.000-08:002012-01-03T20:22:25.078-08:002012-01-03T20:22:25.078-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> <br /> Skill Day.<br /> <br /> Practice Double Unders for 10 minutes.<br /> Double Unders(DU) are done with a jumprope. The rope passes under your feet 2 times on a DU instead of just once like a regular jump rope jump.<br /> <br /> Practice Handstands for 10 minutes. Use a wall or do them freestanding.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-7354618900623088389?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/y7xmOeG_Ymmb53XgQPfNX_OfUTo/0/da"><img src="http://feedads.g.doubleclick.net/~a/y7xmOeG_Ymmb53XgQPfNX_OfUTo/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/y7xmOeG_Ymmb53XgQPfNX_OfUTo/1/da"><img src="http://feedads.g.doubleclick.net/~a/y7xmOeG_Ymmb53XgQPfNX_OfUTo/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/j4QU8toHsvI" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com1http://www.buffclasscrossfit.com/2012/01/tuesday-january-3.htmltag:blogger.com,1999:blog-6367952350907769348.post-57616858994039841462011-12-30T22:50:00.000-08:002011-12-30T22:50:16.003-08:002011-12-30T22:50:16.003-08:00<div dir="ltr" style="text-align: left;" trbidi="on"> The final day of 2011. Today is a great day to set your goals for the coming year. Short term, long term and somewhere in between. Take a moment to evaluate what you want and what you need to do to achieve it. Once you have determined what you want, write it down. Then put it somewhere where it will be a constant reminder to you. Next, commit to achieving your goals. Think about what setbacks may come up and how you can prepare to avoid them. After all this is done make your goals public. Tell your friends and family what you will achieve and ask them to help you in the process. Lastly, Get Started!<br /> Happy New Year! Bring in on 2012.<br /> <br /> WOD<br /> "Cindy"<br /> AMRAP 20 min<br /> 5 Pullups<br /> 10 Pushups<br /> 15 Squats<br /> <br /> Post your rounds to the comments<br /> <br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6367952350907769348-5761685899403984146?l=www.buffclasscrossfit.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/vyVGCsGQ1DeUfdv4BuebUJuz9Io/0/da"><img src="http://feedads.g.doubleclick.net/~a/vyVGCsGQ1DeUfdv4BuebUJuz9Io/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/vyVGCsGQ1DeUfdv4BuebUJuz9Io/1/da"><img src="http://feedads.g.doubleclick.net/~a/vyVGCsGQ1DeUfdv4BuebUJuz9Io/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/FremontHsBuffClass/~4/MRwI2FFkkA4" height="1" width="1"/>Seanhttp://www.blogger.com/profile/14384790545955855884noreply@blogger.com0http://www.buffclasscrossfit.com/2011/12/saturday-december-31.html