CrossFit Perimeter
2010-03-10T11:55:19Z
Dave Flynn
Copyright 2010, Dave Flynn
SPHPBLOG
WOD
<p><strong><span style="font-family: comic sans ms,sans-serif; font-size: medium;">One partner starts on the exercise and the other runs 200M. When the runner returns, he/she picks up the rep count and the other runs. This cycle continues until the reps are complete and then it's on to the next exercise until the WOD is done.<br /></span></strong><strong><span style="font-family: comic sans ms,sans-serif; font-size: medium;"> <br />150 Thrusters (75#, 45#) <br />150 Rollouts <br />150 Box Jumps <br />150 Calorie Row <br /></span></strong></p>]]>
http://sandysprings.hardexerciseworks.com/index.php?entry=entry100309-090930
2010-03-09T00:00:00Z
2010-03-09T00:00:00Z
WOD
<p><strong><span style="font-family: comic sans ms,sans-serif; font-size: medium;">This workout is to be done Tabata style with the work/rest interval at 20/10.When the clock starts complete as manypullups as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 30 pullups are completed then move on to WB Shots. Post number of intervals required to complete all the work.<br /></span></strong></p>
<strong><span style="font-family: comic sans ms,sans-serif; font-size: medium;">
<p>30 Pullups<br />40 WB Shots (20#, 16#)<br />50 KBl Swings (55#,35#)<br />60 Situps<br />70 Double Unders<br />80 Push Ups</p>
</span></strong></span>
<p> </p>
</strong></p>
<p> </p>
<p><strong></strong></p>]]>
http://sandysprings.hardexerciseworks.com/index.php?entry=entry100308-020747
2010-03-08T00:00:00Z
2010-03-08T00:00:00Z
WOD
<p><strong><span style="font-size: medium;">10 DB Push Presses (35#,20#)<br />Ladder Bear Crawl<br />Hurdle<br />10 squats<br />10 Box Jumps (20")<br />10 WB Shots (20#,16#)<br />50 Jump Ropes<br />Pushup and Roll<br />10 SDLHP (75#, 55#)<br />Lunges (25#, 15#)<br />StepUps<br />200M Run<br /></span></strong></p>]]>
http://sandysprings.hardexerciseworks.com/index.php?entry=entry100306-131638
2010-03-06T00:00:00Z
2010-03-06T00:00:00Z
WOD
<p><span style="font-size: medium;">Box Jumps (24,20)<br />3 Laps Farmers Walk (50, 35)</span></p>]]>
http://sandysprings.hardexerciseworks.com/index.php?entry=entry100303-073500
2010-03-03T00:00:00Z
2010-03-03T00:00:00Z
WOW
<p><strong><span style="font-size: medium;">Rest 2 minutes</span></strong></p>
<p><strong><span style="font-size: medium;">AMRAP 10 Minutes<br />15 Calorie Row<br />10 Ball Slams (30#, 20#)<br />5 Burpees<br /></span></strong></p>]]>
http://sandysprings.hardexerciseworks.com/index.php?entry=entry100302-080836
2010-03-02T00:00:00Z
2010-03-02T00:00:00Z
WOD
<p><strong><span style="font-family: comic sans ms,sans-serif; font-size: medium;">10 KTE's<br />15 Push Press (95#, 65#)<br />20 Situps<br /></span></strong></p>]]>
http://sandysprings.hardexerciseworks.com/index.php?entry=entry100301-062005
2010-03-01T00:00:00Z
2010-03-01T00:00:00Z
March Events/Milestones
<ul>
<li><span style="font-size: small;"><span style="font-size: medium;"><span style="font-size: x-small;"><span style="font-size: small;"><span style="font-family: comic sans ms,sans-serif; font-size: medium;"><strong><span style="font-size: medium;">Boot Camp (3 and 6 week programs). </span></strong></span></span></span></span><span style="font-size: small;"><span style="font-family: comic sans ms,sans-serif; font-size: medium;"><strong><span style="font-size: small;"><span style="font-size: medium;">Call 404-531-6872 to register. </span></span></strong></span></span></span></li>
</ul>
<p><strong><span style="font-family: Comic Sans MS; font-size: medium;">2. <span style="text-decoration: underline;">Georgia Affiliate Rumble:</span> <br /><br /> <span style="text-decoration: underline;">CrossFit Perimeter finished 2nd in the Affiliate <br /></span></span></strong><strong><span style="font-family: Comic Sans MS; font-size: medium;"> <span style="text-decoration: underline;">Rumble on</span></span></strong><strong><span style="font-family: Comic Sans MS; font-size: medium;"> <span style="text-decoration: underline;">Feb 27 and 28 </span></span></strong><strong><span style="font-family: Comic Sans MS; font-size: medium;"><span style="text-decoration: underline;">competing against 22 <br /></span> <span style="text-decoration: underline;">other CrossFit teams throughout Georgia! The <br /></span> <span style="text-decoration: underline;">2nd Place </span></span></strong><strong><span style="font-family: Comic Sans MS; font-size: medium;"><span style="text-decoration: underline;">Team Members were:<br /></span> <br /> Stacey Geer,Ashley McLeod, Kristi Vacca, Brian <br /> Ferris, Jay Herbert, Brad McLeod</span></strong></p>
<p><strong><span style="font-family: Comic Sans MS; font-size: medium;"> Competing on the 2nd CFP team and finishing 12th<br /> in the state were: Amy Litvak, Theresa <br /> Wooldridge, Beth Harmon, Tommy Tillman, Don <br /> Schmidt and Bret Berman.<br /><a onclick="function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { GP_AdvOpenWindow('http://www.hardexerciseworks.com/blog/popups/photos.php?image=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/2010rumblelogo250a.jpg&title=&caption=&file=2010rumblelogo250a.jpg','popup','fullscreen=no,toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=no',700,525,'center','ignoreLink','',0,'');return document.MM_returnValue } } } } } } } } }" href="javascript:void(0);"><img class="entry_img" title=" - Click to Enlarge" src="http://www.hardexerciseworks.com/blog/phpThumb/phpThumb.php?src=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/2010rumblelogo250a.jpg&w=475&h=&zc=C&fltr[]=wmi|../images/blog_photo_enlarge.png|BR|50|3|3|0" border="0" alt="albums/Hidden_Stock_Images" /></a><a onclick="function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { GP_AdvOpenWindow('http://www.hardexerciseworks.com/blog/popups/photos.php?image=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/GA_Affiliate_Sectionals_2010.jpg&title=&caption=&file=GA_Affiliate_Sectionals_2010.jpg','popup','fullscreen=no,toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=no',700,525,'center','ignoreLink','',0,'');return document.MM_returnValue } } } } } } } } }" href="javascript:void(0);"><img class="entry_img" title=" - Click to Enlarge" src="http://www.hardexerciseworks.com/blog/phpThumb/phpThumb.php?src=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/GA_Affiliate_Sectionals_2010.jpg&w=475&h=&zc=C&fltr[]=wmi|../images/blog_photo_enlarge.png|BR|50|3|3|0" border="0" alt="albums/Hidden_Stock_Images" /></a></span></strong></p>
<p><strong></strong></p>
<p><strong><a onclick="function onclick() { function onclick() { function onclick() { function onclick() { GP_AdvOpenWindow('http://www.hardexerciseworks.com/blog/popups/photos.php?image=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/ga_sectioinals_2010_both_teams.jpg&title=&caption=&file=ga_sectioinals_2010_both_teams.jpg','popup','fullscreen=no,toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=no',700,525,'center','ignoreLink','',0,'');return document.MM_returnValue } } } }" href="javascript:void(0);"><img class="entry_img" title=" - Click to Enlarge" src="http://www.hardexerciseworks.com/blog/phpThumb/phpThumb.php?src=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/ga_sectioinals_2010_both_teams.jpg&w=475&h=&zc=C&fltr[]=wmi|../images/blog_photo_enlarge.png|BR|50|3|3|0" border="0" alt="albums/Hidden_Stock_Images" /></a></strong></p>]]>
http://sandysprings.hardexerciseworks.com/index.php?entry=entry100228-185745
2010-02-28T00:00:00Z
2010-02-28T00:00:00Z
WOD
<p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">AMRAP for 8 Minutes</span></p>
<p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">5 Rollouts<br />10 DB Goblet Squats (35#,25#)<br />15 Double Unders (75 Jump Ropes)</span></p>
<p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">2 minute Rest</span></p>
<p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">5 Pullups<br />10 Dips<br />15 Cal Row</span></p>
<p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">2 Minute Rest</span></p>
<p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">2 Laps MB Shuttle Run (20, 12) - touch floor each COD<br />10 DB Push Press (45#, 30#)<br />15 Weighted Situps</span></p>
<p> </p>
<p> </p>]]>
http://sandysprings.hardexerciseworks.com/index.php?entry=entry100224-023536
2010-02-24T00:00:00Z
2010-02-24T00:00:00Z
WOD
http://sandysprings.hardexerciseworks.com/index.php?entry=entry100218-022539
2010-02-18T00:00:00Z
2010-02-18T00:00:00Z
WOD
http://sandysprings.hardexerciseworks.com/index.php?entry=entry100214-081234
2010-02-14T00:00:00Z
2010-02-14T00:00:00Z