Wednesday 8.5.15

Chelan Valley CrossFit - Group WOD

Warm up (No Measure)

1. 500m row

2. Good Mornings, 3 x 10 reps (light/mod. weight)

3. Strict press, 3 x 5 reps (light/mod. weight) - no leaning back, squeeze every muscle in your body and press straight up and fast.

4. Work up to moderate Clean and Jerk weight of 5 reps. Choose a challenging, yet doable, load for the WOD. The sets must be done unbroken or you have to start the set over. Make sure you warm up practicing the touch-n-go and not singles.

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

20 comments (Add your own)

1. Cheap True Religion Jeans wrote:
You know I love your blog!!!

Sun, September 13, 2015 @ 10:55 PM

2. seo plugin wrote:
Hello Web Admin, I noticed that your On-Page SEO is is missing a few factors, for one you do not use all three H tags in your post, also I notice that you are not using bold or italics properly in your SEO optimization. On-Page SEO means more now than ever since the new Google update: Panda. No longer are backlinks and simply pinging or sending out a RSS feed the key to getting Google PageRank or Alexa Rankings, You now NEED On-Page SEO. So what is good On-Page SEO?First your keyword must appear in the title.Then it must appear in the URL.You have to optimize your keyword and make sure that it has a nice keyword density of 3-5% in your article with relevant LSI (Latent Semantic Indexing). Then you should spread all H1,H2,H3 tags in your article.Your Keyword should appear in your first paragraph and in the last sentence of the page. You should have relevant usage of Bold and italics of your keyword.There should be one internal link to a page on your blog and you should have one image with an alt tag that has your keyword....wait there's even more Now what if i told you there was a simple Wordpress plugin that does all the On-Page SEO, and automatically for you? That's right AUTOMATICALLY, just watch this 4minute video for more information at. Seo Plugin

Tue, September 22, 2015 @ 1:39 PM

3. qmpdvywxl wrote:
T4EkSy lqeifxdenxps, [url=]fmbzimafvjmo[/url], [link=]xkyfqjojofws[/link],

Sat, October 31, 2015 @ 12:12 PM

4. wrote:
viagra online order canada
viagra without a doctor's prescription
order generic viagra canada

Wed, January 31, 2018 @ 8:10 AM

5. wrote:
buy viagra online new zealand
viagra generic
viagra sale britain

Wed, February 7, 2018 @ 10:45 AM

6. wrote:
cheap legal viagra
buy generic viagra
viagra sale boots pharmacy

Sat, February 10, 2018 @ 3:51 PM

7. wrote:
cialis viagra levitra for sale
tadalafil cost
buy cialis tijuana

Sun, February 11, 2018 @ 2:05 PM

8. wrote:
viagra buy ireland
viagra prescription
viagra cheap fast delivery

Mon, February 12, 2018 @ 12:02 PM

9. wrote:
buy viagra hcmc
viagra no prescription
viagra online sale

Wed, February 14, 2018 @ 11:43 PM

10. wrote:
cialis discount program
cialis tablets
buy cialis online malaysia

Tue, February 20, 2018 @ 1:59 AM

11. wrote:
buy viagra online japan
viagra pills
buy viagra online yahoo

Wed, February 21, 2018 @ 5:14 AM

12. wrote:
cheap cialis viagra
generic cialis price
cialis for sale online in canada

Fri, February 23, 2018 @ 3:02 AM

13. wrote:
how to buy cialis online in australia
cheap cialis
cialis rush order

Mon, February 26, 2018 @ 2:11 AM

14. wrote:
viagra buy japan
online viagra
buy viagra russia

Tue, February 27, 2018 @ 11:38 PM

15. wrote:
viagra online sale
generic viagra online
order viagra for men

Thu, March 29, 2018 @ 3:56 PM

16. wrote:
where can i buy viagra cheap
where to buy viagra
where can i buy viagra in japan

Tue, April 3, 2018 @ 8:03 PM

17. wrote:
best website buy cialis
cheapest cialis in new zealand

Wed, April 11, 2018 @ 12:55 AM

18. wrote:
viagra gel sale
viagra generic
viagra cheap buy

Fri, April 13, 2018 @ 2:37 AM

19. wrote:
buy viagra au
viagra without a doctor prescription
viagra generic price

Fri, May 4, 2018 @ 10:25 AM

20. wrote:
canadian online pharmacies
pharmacy online

Tue, June 19, 2018 @ 12:40 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

W.O.D. Archive