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We teach the CrossFit basics with private sessions. Click here for more info about getting started with Get Built Chattanooga CrossFit!   

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Friday 4.03.09

for time:

Deadlifts 355 or 315 (men pick the load you can do or scale it) / 225 or 185 (same as men) 2 Reps

Handstand Push Ups (incline push ups if you can't do HSPU) 4 Reps

Muscle Ups 6 Reps (sub Pull Ups (chest to bar) and Dips 2:1)

Power Clean 135/ 85 8 Reps

3 Rounds

Boo to the Yow benches.

 

 

Thursday 4.02.09

 

3x5 Overhead Squat

3x2 Full Squat Clean and Jerk

3x1 Full Squat Snatch

Wednesday 4.01.09

Thought about getting cute and posting something to freak everybody out like, "hey everyone, we're doing Fran again... April Fools!", but I figured the WOD for today is cruel enough on its own. No joke, copied and pasted from the main page, meet "Kelly":

"Kelly"

Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Tuesday 3.31.09

today's WOD brought to you by the official journal of Ryan Berube and Chris Poole:

Current Issue Cover

For time:

5 Reps Dips (ring or bench as able)

10 Reps Bench Press (75 Women/135 or 185 as able men)

15 DOUBLE UNDERS ( Suck it up and figure them out already. If not 5:1 substitution)

7 Rounds

 

"Get Built Chattanooga- inducing transient interstitial edema in athletes since June '08"

Monday 3.30.09

For time:

21-15-9

Thrusters 95/65

Chest to Bar Pullups

http://z.hubpages.com/u/244324_f260.jpg