507 North York Street
Suite #6
Mechanicsburg Pa, 17055
crossfitpneuma@gmail.com

Friday November 27th

Workout of the Day 800 Meter Run (Time Trial) 10x Box Jumps 15x Kettlebell Swings 20x Overhead Walking Plate Lunge 25x TRX Pike 3 Rounds for time Post your scores to the Whiteboard.
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“Desforges” HERO WOD

Workout of the Day 5 Rounds for time 12 Deadlifts 20 Pull-ups 12 Clean & Jerks 20 K2E (knee 2 elbow) Post your scores to the Whiteboard.
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Wednesday Nov 27th

20x Thruster 20x Box jump 20x Burpee 20x T2B (Toes to bar) 3 Rounds for time
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Wed 5-22-13 WOD:

Daily Verse: Isaiah 40:29 He gives strength to the weary and increases the power of the weak.   Skill/Strength: Squat Clean 5-5-5-3-3-3-1   WOD : 7x TRX muscle up 9x Wall ball 12x Knees-to-Elbow  
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Tuesday 5-21-13 Team WOD:

Team Relay, Complete 3 Rounds: 200 meter run 5x Burpee Box Jump 10x KB swing 15x Butterfly sit-up   400 meter run 5x Burpee Box Jump 10x KB swing 15x Butterfly sit-up   600 meter run 5x Burpee Box Jump 10x KB swing 15x Butterfly sit-up
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Programming 101: ‘Workout Warm-up’ Dilemma

Walk into any gym, athletic club, or CrossFit and you will see people of all fitness backgrounds and abilities gearing up to ‘crush’ their intended workouts of the day. How these various demographics warm-up is the subject matter of this short blog post. Go onto...
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Mon 5-20-13: Strength/Skill – 5×5 Level 1 – Push Press Level 2 – Push Jerk WOD: 3 Rounds 12x Pull-up 12x Deadlift 12/12x TRX Pistol
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Friday 5-17-13 WOD

5 Rounds, 90 sec rest/round 10x Thruster (45-95#) 10x K2E (Knee-to-Elbow) 10x KB Swing (16kg-24kg) 10x Overhead Plate Reverse Lunge (10-45#)
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“The Tortoise and the Hare” – Part 1

We all recall the fabled story of the tortoise and the hare. The hare was the fittest of the two athletes, and also a braggart! In the end, the more cerebral of the two athletes won the competition. Ok, so what does this have to do with CrossFit athletics? When you reflect on...
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