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crossfit construct

Monday, November 7, 2011. Out with the old and in with the new! Our new web site is live. Check out www.cfconstruct.com from now on to view the blog and to get any other information regarding CrossFit Construct. Saturday, November 5, 2011. Then 3 rounds for time of the following. 500 meter row time trial. 3 sets of 12 ring rows. Friday, November 4, 2011. 5 sets of 10 back squats tempo 4020. Use 50% of your one rep max. 135/95 or 55 % of your one rep max power clean. 3 x 12 weighted back extensions. 5 min...

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crossfit construct | crossfitconstruct.blogspot.com Reviews

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Monday, November 7, 2011. Out with the old and in with the new! Our new web site is live. Check out www.cfconstruct.com from now on to view the blog and to get any other information regarding CrossFit Construct. Saturday, November 5, 2011. Then 3 rounds for time of the following. 500 meter row time trial. 3 sets of 12 ring rows. Friday, November 4, 2011. 5 sets of 10 back squats tempo 4020. Use 50% of your one rep max. 135/95 or 55 % of your one rep max power clean. 3 x 12 weighted back extensions. 5 min...

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8 incline bench press

9 21 kb swings

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posted by derek,no comments,email this,blogthis,share to twitter,share to facebook,share to pinterest,incline bench press,21 kb swings,12 pull ups,post wod,2 comments,friday,then for time,wall climb,15 power cleans,12 power cleans,power cleans,post,pages

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crossfit construct | crossfitconstruct.blogspot.com Reviews

https://crossfitconstruct.blogspot.com

Monday, November 7, 2011. Out with the old and in with the new! Our new web site is live. Check out www.cfconstruct.com from now on to view the blog and to get any other information regarding CrossFit Construct. Saturday, November 5, 2011. Then 3 rounds for time of the following. 500 meter row time trial. 3 sets of 12 ring rows. Friday, November 4, 2011. 5 sets of 10 back squats tempo 4020. Use 50% of your one rep max. 135/95 or 55 % of your one rep max power clean. 3 x 12 weighted back extensions. 5 min...

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crossfitconstruct.blogspot.com

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crossfit construct

http://crossfitconstruct.blogspot.com/2011/11/out-with-old-and-in-with-new-our-new.html

Monday, November 7, 2011. Out with the old and in with the new! Our new web site is live. Check out www.cfconstruct.com from now on to view the blog and to get any other information regarding CrossFit Construct. Subscribe to: Post Comments (Atom). Awesome Inc. template. Powered by Blogger.

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crossfit construct: September 2011

http://crossfitconstruct.blogspot.com/2011_09_01_archive.html

Friday, September 30, 2011. 3-3-3 (rest 2 minutes ). Work up to 80 % of your one rep max. 4 x 5 (rest 2 minutes). Complete 1 Round of the following every 3 minutes for 12 minutes. 10 KB Swings (heavy). 50 Ab Mat Sit Ups. Wednesday, September 28, 2011. 3 attempts at a new 1 rep max. Then use 85-95% for. 3 x 3 High clean pulls. 5 Rounds of the following. 7 Weighted Chin Ups. 30 ghd sit ups. 2 minute side plank (1minute each side, partition as needed). Tuesday, September 27, 2011. Working in groups of 3.

3

crossfit construct: May 2011

http://crossfitconstruct.blogspot.com/2011_05_01_archive.html

Tuesday, May 31, 2011. Weighted Chin Ups 4 x 8. Close Grip Bench 4 x 8 (Tempo 40x1). Then 5 Rounds for time of the following. 5 push press (115/75 or 60% of your one rep max). 3 x 5 sots press (single arm with a KB). Monday, May 30, 2011. There will be class today at 9 and 10 am. We will have no afternoon classes today. Feel free to complete a hero wod today, any one of your choice. Sunday, May 29, 2011. We will have class today at 9 and 10 am. There will be no afternoon classes. Saturday, May 28, 2011.

4

crossfit construct: "Amazing Grace"

http://crossfitconstruct.blogspot.com/p/2011-amazing-grace-workout-at-crossfit.html

We will be hosting a fundraising event here at CrossFit Construct on October 29th 2011. Follow this link to get signed up. www.barbellsforboobs.com. We will be posting the details of the event as it gets closer. If you have any issues signing up please shoot me an email at derek@cfconstruct.com. Subscribe to: Posts (Atom). Awesome Inc. template. Powered by Blogger.

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crossfit construct: June 2011

http://crossfitconstruct.blogspot.com/2011_06_01_archive.html

Wednesday, June 29, 2011. 25 Plyo Push Ups. 40 GHD Sit Ups. Tuesday, June 28, 2011. May 2011 Challenge Finals. This Saturday July 2nd, the finals for the May 2011 Challenge will be held at 9, 10 and 11 am. We will be repeating part one of the challenge with the winners in each men's and women's divisions receiving a free month of crossfit. If you are unable to attend this Saturday please email me and we will set up a time to make it up. Then 10 Minutes for as many rounds as possible of the following.

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wlpaleo.blogspot.com

West Loop Paleo...is now posting on the CrossFit Construct site!: April 2011

http://wlpaleo.blogspot.com/2011_04_01_archive.html

West Loop Paleo.is now posting on the CrossFit Construct site! Http:/ crossfitconstruct.blogspot.com/. Monday, April 18, 2011. Where are the posts? To our readers -. You may have completely abandoned this site (no offense taken) due to lack of content or are simply wondering, ‘where the #$%& are your posts? The blog authors of the West Loop Paleo site have been asked to begin contributing to the. If you want to read more from these talented bloggers, visit. Subscribe to: Posts (Atom). Where are the posts?

wlpaleo.blogspot.com

West Loop Paleo...is now posting on the CrossFit Construct site!: Where are the posts?!

http://wlpaleo.blogspot.com/2011/04/where-are-posts.html

West Loop Paleo.is now posting on the CrossFit Construct site! Http:/ crossfitconstruct.blogspot.com/. Monday, April 18, 2011. Where are the posts? To our readers -. You may have completely abandoned this site (no offense taken) due to lack of content or are simply wondering, ‘where the #$%& are your posts? The blog authors of the West Loop Paleo site have been asked to begin contributing to the. If you want to read more from these talented bloggers, visit. Subscribe to: Post Comments (Atom).

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crossfit construct

Monday, November 7, 2011. Out with the old and in with the new! Our new web site is live. Check out www.cfconstruct.com from now on to view the blog and to get any other information regarding CrossFit Construct. Saturday, November 5, 2011. Then 3 rounds for time of the following. 500 meter row time trial. 3 sets of 12 ring rows. Friday, November 4, 2011. 5 sets of 10 back squats tempo 4020. Use 50% of your one rep max. 135/95 or 55 % of your one rep max power clean. 3 x 12 weighted back extensions. 5 min...

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