tag:blogger.com,1999:blog-21870546523662339512012-02-16T10:22:26.012+03:00Training: cardiovascular/respiratory endurance, stamina, flexibility, strength, power, speed, coordination, agility, balance, and accuracySpeicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.comBlogger2711100tag:blogger.com,1999:blog-2187054652366233951.post-55783611982125225532010-01-29T05:00:00.001+03:002010-01-29T05:01:27.066+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">3 big stair climbs</div><div style="text-align: center;">30 sit ups</div><div style="text-align: center;">3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">Back Squat Focus</div><div style="text-align: center;">find your 3RM</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow: main gym 1657:20</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5578361198212522553?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-15178088195146541442010-01-27T19:20:00.002+03:002010-01-27T19:22:36.275+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">run to the gym!</div><div style="text-align: center;">almost a 5K</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">3 pronged adventure...</div><div style="text-align: center;"><br /></div><div style="text-align: center;">1: Push Jerks</div><div style="text-align: center;">for form/weight/or reps...you decide</div><div style="text-align: center;"><br /></div><div style="text-align: center;">2: Snatches x 5</div><div style="text-align: center;"> Box Jumps x 5</div><div style="text-align: center;">8 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">3: Back Extensions x 30</div><div style="text-align: center;">GHD x 30</div><div style="text-align: center;">3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow: main gym 1650...ask Holly?</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-1517808819514654144?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-39935620744096678982010-01-27T15:09:00.002+03:002010-01-27T15:10:41.564+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">core ball work</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">50 Squats</div><div style="text-align: center;">40 Sit Ups</div><div style="text-align: center;">30 KB swings</div><div style="text-align: center;">20 Overhead plate-walking lunge steps</div><div style="text-align: center;">10 Pull Ups</div><div style="text-align: center;">AMRAP in 20 mins</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Wed: 1630 at aviation gym!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3993562074409667898?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-6036071362059376812010-01-25T16:34:00.001+03:002010-01-25T16:36:18.644+03:00<div style="text-align: center;">going to aviation gym as main is CLOSED</div><div style="text-align: center;">yuck, sand storm too...</div><div style="text-align: center;"><br /></div><div style="text-align: center;">see ya there</div><div style="text-align: center;">1730</div><div style="text-align: center;"> (or as soon as the bus gets us there)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-603607136205937681?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-2905687471298741122010-01-23T19:30:00.001+03:002010-01-23T19:31:42.168+03:00<div style="text-align: center;">Warm UP:</div><div style="text-align: center;">5 figure eight stair runs</div><div style="text-align: center;">20 box jumps</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">3 burpees</div><div style="text-align: center;">6 wall balls</div><div style="text-align: center;">9 knees to chest ab-ball</div><div style="text-align: center;">4 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">SUNDAY=FUNDAY</div><div style="text-align: center;">rest/recover/have fun!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-290568747129874112?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-53055763846737674502010-01-22T21:53:00.002+03:002010-01-22T21:57:01.611+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">15 <span class="blsp-spelling-error" id="SPELLING_ERROR_0">mins</span> of working on </div><div style="text-align: center;">double <span class="blsp-spelling-error" id="SPELLING_ERROR_1">unders</span> &amp;</div><div style="text-align: center;">handstand holds</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="blsp-spelling-error" id="SPELLING_ERROR_2">WOD</span>:</div><div style="text-align: center;">overhead work</div><div style="text-align: center;">start with overhead press...</div><div style="text-align: center;">x 3 rep</div><div style="text-align: center;">increase weight each set until you have to change</div><div style="text-align: center;"> to push press</div><div style="text-align: center;">continue with PP until you can't lift that</div><div style="text-align: center;">and change to </div><div style="text-align: center;">Push Jerk</div><div style="text-align: center;">increase until you can't make 3 reps</div><div style="text-align: center;"><br /></div><div style="text-align: center;">somewhere in the midst of all that, </div><div style="text-align: center;">do 200 decline <span class="blsp-spelling-error" id="SPELLING_ERROR_3">situps</span> at whatever rep/set you want</div><div style="text-align: center;">and complete 5 <span class="blsp-spelling-error" id="SPELLING_ERROR_4">mins</span> of plank holds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">SAT: main gym 1730!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5305576384673767450?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-19235608895200281392010-01-22T16:23:00.003+03:002010-01-22T16:33:13.718+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/S1mnyQE6tiI/AAAAAAAABRg/fWyIZDu4baE/s1600-h/CF+John%27s+b-day+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 194px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/S1mnyQE6tiI/AAAAAAAABRg/fWyIZDu4baE/s200/CF+John%27s+b-day+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5429555307522733602" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">tabata </div><div style="text-align: center;">squats/ push ups</div><div style="text-align: center;">20 sec work/10 sec rest x 8 rounds each</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">35 Burpees</div><div style="text-align: center;">35 Push Ups</div><div style="text-align: center;">35 Dips</div><div style="text-align: center;">35 Squats</div><div style="text-align: center;">35 Wall Ball</div><div style="text-align: center;">35 Sit Ups</div><div style="text-align: center;">35 Ball Crunches</div><div style="text-align: center;">35 Side-to-side ankle touches</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-1923560889520028139?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-4067870814795379892010-01-21T11:49:00.003+03:002010-01-21T16:52:21.959+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/S1hUGqJh0hI/AAAAAAAABRY/8SXJPrC8UOM/s1600-h/CF+20+JAN+2010+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/S1hUGqJh0hI/AAAAAAAABRY/8SXJPrC8UOM/s200/CF+20+JAN+2010+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5429181824165335570" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S1hUGDg9a1I/AAAAAAAABRQ/G2radQHnslE/s1600-h/CF+20+JAN+2010+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S1hUGDg9a1I/AAAAAAAABRQ/G2radQHnslE/s200/CF+20+JAN+2010+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5429181813794630482" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S1hUF1TyMqI/AAAAAAAABRI/d-EuAEK5M2c/s1600-h/CF+20+JAN+2010+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S1hUF1TyMqI/AAAAAAAABRI/d-EuAEK5M2c/s200/CF+20+JAN+2010+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5429181809981272738" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">5 Handstand Push Ups</div><div style="text-align: center;">10 Squats</div><div style="text-align: center;">15 Box Jumps</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">NANCY</div><div style="text-align: center;">5 rounds:</div><div style="text-align: center;">15 Overhead Squats</div><div style="text-align: center;">400m run</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Thursday: Birthday WOD for John</div><div style="text-align: center;">main gym:1730</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-406787081479537989?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-53927119578523847792010-01-19T11:28:00.001+03:002010-01-19T20:47:17.087+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">Double Unders x 50</div><div style="text-align: center;">or singles x 250</div><div style="text-align: center;">work on those Doubles and you won't have to do some many!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">21-15-9</div><div style="text-align: center;">Squat Cleans</div><div style="text-align: center;">Dips</div><div style="text-align: center;">Deadlift</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow:</div><div style="text-align: center;">main gym @ 1700</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5392711957852384779?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-60644636011268572522010-01-18T11:12:00.004+03:002010-01-18T21:16:58.245+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/S1SkQ0n0BwI/AAAAAAAABRA/e8aql3Pz8zU/s1600-h/CF+18+JAN+10+007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 159px; height: 200px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/S1SkQ0n0BwI/AAAAAAAABRA/e8aql3Pz8zU/s200/CF+18+JAN+10+007.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5428144059798783746" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/S1SkQdzn_lI/AAAAAAAABQ4/sru6ddGGq9E/s1600-h/CF+18+JAN+10+006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 90px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/S1SkQdzn_lI/AAAAAAAABQ4/sru6ddGGq9E/s200/CF+18+JAN+10+006.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5428144053674311250" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/S1SkQKSTA2I/AAAAAAAABQw/UEb5RhTc6jk/s1600-h/CF+18+JAN+10+009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 96px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/S1SkQKSTA2I/AAAAAAAABQw/UEb5RhTc6jk/s200/CF+18+JAN+10+009.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5428144048434250594" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S1SkPstb8BI/AAAAAAAABQo/nNhJMOFSjcQ/s1600-h/CF+18+JAN+10+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 72px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S1SkPstb8BI/AAAAAAAABQo/nNhJMOFSjcQ/s200/CF+18+JAN+10+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5428144040495018002" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/S1QYh2dDGdI/AAAAAAAABQg/kWl3ycYKBdE/s1600-h/CF+16+Jan+2010+008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 153px; height: 200px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/S1QYh2dDGdI/AAAAAAAABQg/kWl3ycYKBdE/s200/CF+16+Jan+2010+008.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5427990420720392658" /></a><br /><div style="text-align: center;">Happy Birthday Holly</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">34 Burpees</div><div style="text-align: center;">34 Walking Lunges</div><div style="text-align: center;">34 Double Unders</div><div style="text-align: center;">34 Ball Slams</div><div style="text-align: center;">34 Box Jumps</div><div style="text-align: center;">34 Broad Jumps</div><div style="text-align: center;">34 Second Hand Stand Hold</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6064463601126857252?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-35857306832570899432010-01-17T17:03:00.002+03:002010-01-17T17:05:24.150+03:00<div style="text-align: center;">Volley Ball</div><div style="text-align: center;">sand courts</div><div style="text-align: center;">fun times!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow:</div><div style="text-align: center;">ruck march to cinnabon</div><div style="text-align: center;">for Holly's b-day workout</div><div style="text-align: center;">leaving around 1530</div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3585730683257089943?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-35472122596026945842010-01-17T14:44:00.002+03:002010-01-17T18:13:40.467+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/S1Md9-VwlLI/AAAAAAAABQY/Bk5PqnooWC0/s1600-h/CF+16+Jan+2010+006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/S1Md9-VwlLI/AAAAAAAABQY/Bk5PqnooWC0/s200/CF+16+Jan+2010+006.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5427714926455067826" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/S1Md9i5332I/AAAAAAAABQQ/WflMaECCZ98/s1600-h/CF+16+Jan+2010+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 172px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/S1Md9i5332I/AAAAAAAABQQ/WflMaECCZ98/s200/CF+16+Jan+2010+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5427714919090347874" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S1Md9G56QwI/AAAAAAAABQI/d6w1SsFAfXA/s1600-h/CF+16+Jan+2010+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S1Md9G56QwI/AAAAAAAABQI/d6w1SsFAfXA/s200/CF+16+Jan+2010+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5427714911574311682" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">3 figure eight stair runs</div><div style="text-align: center;">15 Hand Stand Push Ups</div><div style="text-align: center;">2 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">focus day</div><div style="text-align: center;">Back Squats</div><div style="text-align: center;">3, 3, 3, 3, 3</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3547212259602694584?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-67517519393450868402010-01-15T20:12:00.002+03:002010-01-15T20:15:20.013+03:00<div style="text-align: center;">WOD:</div><div style="text-align: center;">Filthy Fifty</div><div style="text-align: center;">50 of the following...one time thru</div><div style="text-align: center;">Box Jumps</div><div style="text-align: center;">Jumping Pull Ups</div><div style="text-align: center;">KB Swings</div><div style="text-align: center;">Walking Lunges</div><div style="text-align: center;">Knees to Elbows</div><div style="text-align: center;">Push Press</div><div style="text-align: center;">Back Extensions</div><div style="text-align: center;">Wall Ball</div><div style="text-align: center;">Burpees</div><div style="text-align: center;">Double Unders</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Saturday: 1730 Main Gym!</div><div style="text-align: center;">welcome to Michael and Heather...hope to see you there</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6751751939345086840?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-11491262808504950762010-01-15T11:06:00.003+03:002010-01-15T11:51:35.393+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/S1Arg8HfM2I/AAAAAAAABQA/UMFjTIWyf90/s1600-h/CF+15+JAN+10+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/S1Arg8HfM2I/AAAAAAAABQA/UMFjTIWyf90/s200/CF+15+JAN+10+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5426885395874788194" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/S1ArgeTnhtI/AAAAAAAABP4/SxXzpAvrQi4/s1600-h/CF+15+JAN+10+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/S1ArgeTnhtI/AAAAAAAABP4/SxXzpAvrQi4/s200/CF+15+JAN+10+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5426885387872601810" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">5 big stair climbs</div><div style="text-align: center;">15 ball slams</div><div style="text-align: center;">3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">5 back extensions</div><div style="text-align: center;">10 push ups</div><div style="text-align: center;">15 second L sits</div><div style="text-align: center;">20 decline sit ups</div><div style="text-align: center;">5 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Friday: Filthy Fifty-</div><div style="text-align: center;"> main gym- </div><div style="text-align: center;">start at 1800</div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-1149126280850495076?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-70720648661136495082010-01-13T21:04:00.001+03:002010-01-13T21:07:29.089+03:00<div style="text-align: center;">WOD:</div><div style="text-align: center;">three phase workout today</div><div style="text-align: center;"><br /></div><div style="text-align: center;">1. Row 2000 meters</div><div style="text-align: center;"><br /></div><div style="text-align: center;">2. couplet of Cleans and Dips</div><div style="text-align: center;">21, 18, 15, 12 9</div><div style="text-align: center;"><br /></div><div style="text-align: center;">3. couplet of Pull Ups and Squats</div><div style="text-align: center;">21, 18, 15, 12, 9</div><div style="text-align: center;"><br /></div><div style="text-align: center;">rest 2-3 mins between phases</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-7072064866113649508?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-60115980148777782152010-01-12T22:41:00.002+03:002010-01-13T21:41:31.713+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/S04RKvAkQdI/AAAAAAAABPw/Vr5OhSpblzQ/s1600-h/CF+JAN+2010+005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 188px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/S04RKvAkQdI/AAAAAAAABPw/Vr5OhSpblzQ/s200/CF+JAN+2010+005.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5426293477143232978" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S04RKONnXxI/AAAAAAAABPo/GCIwOeLIIF0/s1600-h/CF+JAN+2010+008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 198px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S04RKONnXxI/AAAAAAAABPo/GCIwOeLIIF0/s200/CF+JAN+2010+008.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5426293468339592978" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/S04RJgwU36I/AAAAAAAABPg/5ApD580gV7Y/s1600-h/CF+JAN+2010+004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 174px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/S04RJgwU36I/AAAAAAAABPg/5ApD580gV7Y/s200/CF+JAN+2010+004.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5426293456137150370" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">5, 10, 15, 20, 15, 10, 5</div><div style="text-align: center;">pushups/ double unders</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">focus day</div><div style="text-align: center;">overhead press to failure at 3rm...</div><div style="text-align: center;">then push press till you can't go higher for 3 reps!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6011598014877778215?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-32017703927374153532010-01-10T20:25:00.002+03:002010-01-10T20:26:56.492+03:00<div style="text-align: center;">We had a nice slow 5K day today...</div><div style="text-align: center;">hope everyone enjoyed their weekend.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tomorrow:</div><div style="text-align: center;">main gym</div><div style="text-align: center;">1730</div><div style="text-align: center;"><br /></div><div style="text-align: center;">and yes I know your butts all hurt!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3201770392737415353?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com2tag:blogger.com,1999:blog-2187054652366233951.post-14481109302291735252010-01-10T02:12:00.002+03:002010-01-10T02:14:11.471+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">figure 8 run</div><div style="text-align: center;">3 hand stand holds</div><div style="text-align: center;">3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">as many rounds in 20 mins of:</div><div style="text-align: center;">12 push ups</div><div style="text-align: center;">12 wall ball</div><div style="text-align: center;">12 sit ups</div><div style="text-align: center;">200ft walking lunges</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-1448110930229173525?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com2tag:blogger.com,1999:blog-2187054652366233951.post-36636556212355074912010-01-07T18:49:00.002+03:002010-01-08T00:18:02.365+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/S0YRtMp1w9I/AAAAAAAABOo/bBIqKQAdFUs/s1600-h/CF+JAN+10+017.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/S0YRtMp1w9I/AAAAAAAABOo/bBIqKQAdFUs/s200/CF+JAN+10+017.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5424042269402842066" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/S0YRs4TPsMI/AAAAAAAABOg/S94aFypi2SE/s1600-h/CF+JAN+10+008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/S0YRs4TPsMI/AAAAAAAABOg/S94aFypi2SE/s200/CF+JAN+10+008.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5424042263939363010" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/S0YRsXAt-YI/AAAAAAAABOY/kgSHjI9Aeik/s1600-h/CF+JAN+10+010.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/S0YRsXAt-YI/AAAAAAAABOY/kgSHjI9Aeik/s200/CF+JAN+10+010.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5424042255003285890" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S0YRr6Ocs9I/AAAAAAAABOQ/3Oax3NstZgk/s1600-h/CF+JAN+10+013.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S0YRr6Ocs9I/AAAAAAAABOQ/3Oax3NstZgk/s200/CF+JAN+10+013.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5424042247276245970" /></a><br /><div style="text-align: center;">WARM UP</div><div style="text-align: center;">tabata</div><div style="text-align: center;">squats and push ups!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">focus day:</div><div style="text-align: center;">Dead Lifts</div><div style="text-align: center;">3, 3, 3, 3, 3</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3663655621235507491?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-90764243467606501202010-01-07T00:46:00.003+03:002010-01-08T14:48:56.880+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/S0cUhuR1PMI/AAAAAAAABPY/i77q3MpCBJs/s1600-h/CF+JAN+10+006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/S0cUhuR1PMI/AAAAAAAABPY/i77q3MpCBJs/s200/CF+JAN+10+006.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5424326845782113474" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S0cUhbAVZBI/AAAAAAAABPQ/vqSkgxCsvPA/s1600-h/CF+JAN+10+005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S0cUhbAVZBI/AAAAAAAABPQ/vqSkgxCsvPA/s200/CF+JAN+10+005.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5424326840608449554" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/S0cUgxEpBFI/AAAAAAAABPI/ZT2TOpNVBPw/s1600-h/CF+JAN+10+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/S0cUgxEpBFI/AAAAAAAABPI/ZT2TOpNVBPw/s200/CF+JAN+10+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5424326829352223826" /></a><br /><div style="text-align: center;">this WOD was based off of</div><div style="text-align: center;">a Saturday suck at </div><div style="text-align: center;"><a href="http://www.rainiercrossfit.com/">http://www.rainiercrossfit.com/</a></div><div style="text-align: center;"><br /></div><div style="text-align: center;">looked so good, thought we HAD to try it!</div><div style="text-align: center;">150 Jump Rope (singles)</div><div style="text-align: center;">15 Thrusters </div><div style="text-align: center;">(we used DB, they used bars)</div><div style="text-align: center;">300M Row (they ran)</div><div style="text-align: center;">15 Toes to Bar</div><div style="text-align: center;">4 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">thanks for the SUCK Laurie and Kurtis</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-9076424346760650120?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-76608706780163781822010-01-05T21:10:00.000+03:002010-01-05T21:11:33.887+03:00<div style="text-align: center;">Easy Day</div><div style="text-align: center;">ball toss decline situps</div><div style="text-align: center;">dips</div><div style="text-align: center;">push ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">basically recover from the run today...see you back tomorrow!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-7660870678016378182?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-27505887214304957062010-01-04T13:59:00.001+03:002010-01-04T14:00:53.116+03:00<div style="text-align: center;">Who knew running in the cold, windy desert could</div><div style="text-align: center;">be so fulfilling...many of our group</div><div style="text-align: center;"> finished their first 1/2 marathon today!</div><div style="text-align: center;">NO injuries and many personal bests...</div><div style="text-align: center;"><br /></div><div style="text-align: center;">So glad we could run it!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow, we hit the weights again...</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2750588721430495706?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-28104565327379066912010-01-04T13:58:00.000+03:002010-01-04T13:59:05.053+03:00<div style="text-align: center;">Due to the 1/2 marathon on Monday,</div><div style="text-align: center;">we'll be off till then!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2810456532737906691?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-32192857206763475502010-01-01T22:42:00.003+03:002010-01-04T17:09:13.880+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S0HOjErEUfI/AAAAAAAABNg/dgal2KLEDhQ/s1600-h/CF+2009+025.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S0HOjErEUfI/AAAAAAAABNg/dgal2KLEDhQ/s200/CF+2009+025.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5422842528275911154" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S0HOitz6lVI/AAAAAAAABNY/XV8X5UMfLTQ/s1600-h/CF+2009+028.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S0HOitz6lVI/AAAAAAAABNY/XV8X5UMfLTQ/s200/CF+2009+028.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5422842522139006290" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S0HOiN2UKKI/AAAAAAAABNQ/J_baAHtSMuE/s1600-h/CF+2009+027.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S0HOiN2UKKI/AAAAAAAABNQ/J_baAHtSMuE/s200/CF+2009+027.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5422842513559136418" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">figure eight stadium runs</div><div style="text-align: center;">push ups x 8</div><div style="text-align: center;">5 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">20 KB swings</div><div style="text-align: center;">20 Decline situps</div><div style="text-align: center;">9 Dips</div><div style="text-align: center;">Overhead plate carry x 50 ft</div><div style="text-align: center;">9 Push ups</div><div style="text-align: center;">Overhead plate carry x 50 ft</div><div style="text-align: center;">x 4 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3219285720676347550?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-66604670425072456402010-01-01T22:20:00.002+03:002010-01-04T18:18:29.384+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S0IBXg5RdqI/AAAAAAAABOI/pSAIbssvjzg/s1600-h/CF+2009+015.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S0IBXg5RdqI/AAAAAAAABOI/pSAIbssvjzg/s200/CF+2009+015.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5422898404786271906" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S0IBXKEntqI/AAAAAAAABOA/LwI20PbSkXI/s1600-h/CF+2009+018.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S0IBXKEntqI/AAAAAAAABOA/LwI20PbSkXI/s200/CF+2009+018.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5422898398659851938" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S0IBWoGFKQI/AAAAAAAABN4/twQuKjsyBZo/s1600-h/CF+2009+020.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S0IBWoGFKQI/AAAAAAAABN4/twQuKjsyBZo/s200/CF+2009+020.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5422898389539170562" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/S0IBWOYnfuI/AAAAAAAABNw/xKjr9v9XvtQ/s1600-h/CF+2009+022.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/S0IBWOYnfuI/AAAAAAAABNw/xKjr9v9XvtQ/s200/CF+2009+022.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5422898382637596386" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/S0IBVW8xlxI/AAAAAAAABNo/PkszwfRFQzQ/s1600-h/CF+2009+017.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/S0IBVW8xlxI/AAAAAAAABNo/PkszwfRFQzQ/s200/CF+2009+017.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5422898367756867346" /></a><br /><div style="text-align: center;">Focus Day:</div><div style="text-align: center;">Push Jerks</div><div style="text-align: center;">some worked straight push jerks,</div><div style="text-align: center;">some worked split jerks!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">all hit new highs, so way to go crew!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6660467042507245640?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-57536632995280504482010-01-01T22:01:00.003+03:002010-01-01T22:20:03.413+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/Sz5KPXugl4I/AAAAAAAABMo/MDTh6ugfjEM/s1600-h/CF+2009+012.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/Sz5KPXugl4I/AAAAAAAABMo/MDTh6ugfjEM/s200/CF+2009+012.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5421852629328238466" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">run 800m slow and easy</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Sprints in the rain/puddles/cold!</div><div style="text-align: center;">100m x 2</div><div style="text-align: center;">200m x 2 </div><div style="text-align: center;">400m x 1</div><div style="text-align: center;">200m x 2</div><div style="text-align: center;">100m x 2</div><div style="text-align: center;"><br /></div><div style="text-align: center;">it was cold, so there was lots of stretching involved...and pain too!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5753663299528050448?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-61002192502442551052009-12-28T23:40:00.002+03:002009-12-28T23:42:18.322+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">20, 30, 40</div><div style="text-align: center;">Double Unders</div><div style="text-align: center;">Push Ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">thought we'd try out the sets from CFHQ</div><div style="text-align: center;">1-10-1-20-1-30</div><div style="text-align: center;">Front Squats</div><div style="text-align: center;">very nice, may try that again some time soon!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow...sprint work </div><div style="text-align: center;">meet at track at 1600!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6100219250244255105?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-16184141490038492342009-12-27T10:20:00.002+03:002009-12-27T10:23:48.043+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">core ball work</div><div style="text-align: center;">plank x 2 min</div><div style="text-align: center;">decline</div><div style="text-align: center;">incline</div><div style="text-align: center;">one leg</div><div style="text-align: center;">knees to chest</div><div style="text-align: center;">hips/leg pull</div><div style="text-align: center;">x 20 each</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">Overhead!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">start with OVERHEAD PRESS x 3</div><div style="text-align: center;">increase in weight till you can't press it any longer</div><div style="text-align: center;">then move to PUSH PRESS</div><div style="text-align: center;">continue adding weight each round</div><div style="text-align: center;">till you can't push press...</div><div style="text-align: center;">then move to PUSH JERK</div><div style="text-align: center;">till you just can't go </div><div style="text-align: center;">any heavier!</div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-1618414149003849234?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-30553698235372566482009-12-26T10:28:00.001+03:002009-12-26T11:24:01.925+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SzXH_i5_C2I/AAAAAAAABMg/brvO3b61_1k/s1600-h/24+DEC+09+CF+073.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SzXH_i5_C2I/AAAAAAAABMg/brvO3b61_1k/s200/24+DEC+09+CF+073.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5419457621125958498" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SzXH_ODpoCI/AAAAAAAABMY/DldMfVwDsN8/s1600-h/24+DEC+09+CF+041.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SzXH_ODpoCI/AAAAAAAABMY/DldMfVwDsN8/s200/24+DEC+09+CF+041.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5419457615529353250" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SzXH--pgjhI/AAAAAAAABMQ/O7NjKA9af-Y/s1600-h/24+DEC+09+CF+046.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SzXH--pgjhI/AAAAAAAABMQ/O7NjKA9af-Y/s200/24+DEC+09+CF+046.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5419457611393175058" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SzXH-Q22dcI/AAAAAAAABMI/pekJoWfBes8/s1600-h/24+DEC+09+CF+065.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SzXH-Q22dcI/AAAAAAAABMI/pekJoWfBes8/s200/24+DEC+09+CF+065.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5419457599101105602" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SzXH9-fKjXI/AAAAAAAABMA/dOwg90q1DuA/s1600-h/24+DEC+09+CF+007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 198px; height: 200px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SzXH9-fKjXI/AAAAAAAABMA/dOwg90q1DuA/s200/24+DEC+09+CF+007.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5419457594169920882" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3055369823537256648?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-74120152466713434842009-12-26T08:59:00.003+03:002009-12-26T10:26:41.666+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SzW5iq0knsI/AAAAAAAABL4/kDEqdIg1Iug/s1600-h/24+DEC+09+CF+017.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SzW5iq0knsI/AAAAAAAABL4/kDEqdIg1Iug/s200/24+DEC+09+CF+017.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5419441731871743682" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SzW5iPJy0_I/AAAAAAAABLw/nZfOJ3oc5bg/s1600-h/24+DEC+09+CF+026.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SzW5iPJy0_I/AAAAAAAABLw/nZfOJ3oc5bg/s200/24+DEC+09+CF+026.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5419441724444562418" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SzW5h0RJAzI/AAAAAAAABLo/CO0bQigiFUE/s1600-h/24+DEC+09+CF+090.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 182px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SzW5h0RJAzI/AAAAAAAABLo/CO0bQigiFUE/s200/24+DEC+09+CF+090.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5419441717227619122" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SzW5hK_c2tI/AAAAAAAABLg/FtNgvmuLOtc/s1600-h/24+DEC+09+CF+064.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SzW5hK_c2tI/AAAAAAAABLg/FtNgvmuLOtc/s200/24+DEC+09+CF+064.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5419441706147568338" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SzW5g26XvBI/AAAAAAAABLY/Ez8VRjQAr6I/s1600-h/24+DEC+09+CF+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SzW5g26XvBI/AAAAAAAABLY/Ez8VRjQAr6I/s200/24+DEC+09+CF+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5419441700757552146" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">3 rounds of Cindy</div><div style="text-align: center;">5 Pullups</div><div style="text-align: center;">10 Pushups</div><div style="text-align: center;">15 Squats</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">12 Rounds of 12 Reps</div><div style="text-align: center;">(or capped at an hour's work)</div><div style="text-align: center;">Push Press</div><div style="text-align: center;">Burpees</div><div style="text-align: center;">Squat Cleans</div><div style="text-align: center;">Box Jumps</div><div style="text-align: center;">Pull Ups</div><div style="text-align: center;">Double Unders</div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-7412015246671343484?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com2tag:blogger.com,1999:blog-2187054652366233951.post-55590442601388384172009-12-24T09:55:00.002+03:002009-12-24T09:57:30.649+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">5 Push ups</div><div style="text-align: center;">10 Dec sit ups</div><div style="text-align: center;">15 Second Lsit hold</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">JACKIE</div><div style="text-align: center;">Row 1000m</div><div style="text-align: center;">Thrusters x 50 (45/30)</div><div style="text-align: center;">Pull Ups x 30</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Christmas Eve: 1730...Christmas day: off unless you want to bike to South DFAC with us for lunch!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5559044260138838417?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-23465338351236609902009-12-22T22:29:00.002+03:002009-12-22T22:45:24.860+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SzEhbiGYL0I/AAAAAAAABLQ/p5Zo4yE8pfM/s1600-h/22+DEC+09+CF+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 186px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SzEhbiGYL0I/AAAAAAAABLQ/p5Zo4yE8pfM/s200/22+DEC+09+CF+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5418148583597158210" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SzEhbYElrLI/AAAAAAAABLI/IzbSq99uSR4/s1600-h/22+DEC+09+CF+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 186px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SzEhbYElrLI/AAAAAAAABLI/IzbSq99uSR4/s200/22+DEC+09+CF+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5418148580905299122" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">core ball exercises</div><div style="text-align: center;">you know...</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">DIANE</div><div style="text-align: center;">21-15-9</div><div style="text-align: center;">Deadlift (185/225)</div><div style="text-align: center;">Handstand Pushups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">BONUS:</div><div style="text-align: center;">Burpees x 75</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2346533835123660990?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-54602702288118811572009-12-21T20:28:00.004+03:002009-12-22T02:06:44.475+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/Sy-8aueZoGI/AAAAAAAABLA/pDy0D7S4_rA/s1600-h/21+DEC+09+CF+Karen+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/Sy-8aueZoGI/AAAAAAAABLA/pDy0D7S4_rA/s200/21+DEC+09+CF+Karen+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5417756044088156258" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/Sy-8aTDU27I/AAAAAAAABK4/X-72IjtL0WY/s1600-h/21+DEC+09+CF+Karen+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/Sy-8aTDU27I/AAAAAAAABK4/X-72IjtL0WY/s200/21+DEC+09+CF+Karen+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5417756036726840242" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/Sy-8ZwUszUI/AAAAAAAABKw/H050r5EM25I/s1600-h/21+DEC+09+CF+Karen+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/Sy-8ZwUszUI/AAAAAAAABKw/H050r5EM25I/s200/21+DEC+09+CF+Karen+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5417756027404471618" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">40 ft walking lunges</div><div style="text-align: center;">10 push ups</div><div style="text-align: center;">x 5 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">KELLY</div><div style="text-align: center;">run 400 m</div><div style="text-align: center;">30 box jumps</div><div style="text-align: center;">30 wall ball</div><div style="text-align: center;"> x 5 rounds for time!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">oh yeah, 1700 tomorrow...main gym...no IOTV...</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5460270228811881157?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-21431618639625174432009-12-20T23:59:00.000+03:002009-12-21T00:00:10.104+03:00<div style="text-align: center;">REST DAY!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow...we'll do a girl...</div><div style="text-align: center;">so be ready</div><div style="text-align: center;">1730 main gym!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2143161863962517443?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-45388103996292655062009-12-20T23:00:00.007+03:002009-12-20T23:59:24.995+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/Sy6LzbtCNKI/AAAAAAAABKo/-wZA7wAqI90/s1600-h/xmas+2009+Tikrit+045.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/Sy6LzbtCNKI/AAAAAAAABKo/-wZA7wAqI90/s200/xmas+2009+Tikrit+045.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5417421117499520162" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/Sy6LzCRTwZI/AAAAAAAABKg/3OM0aH2bozM/s1600-h/xmas+2009+Tikrit+047.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/Sy6LzCRTwZI/AAAAAAAABKg/3OM0aH2bozM/s200/xmas+2009+Tikrit+047.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5417421110672343442" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/Sy6LykX3GGI/AAAAAAAABKY/ORh0RBPjVlM/s1600-h/xmas+2009+Tikrit+057.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/Sy6LykX3GGI/AAAAAAAABKY/ORh0RBPjVlM/s200/xmas+2009+Tikrit+057.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5417421102646761570" /></a><br /><div style="text-align: center;">5K RUN</div><div style="text-align: center;">with Santa</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Thanks to all the reindeer and elves </div><div style="text-align: center;">who helped pull the sleigh!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">oh what fun it is to ride...</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-4538810399629265506?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-24589349633244657272009-12-20T14:29:00.003+03:002009-12-20T23:00:18.297+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/Sy5_Ti70g4I/AAAAAAAABKQ/XXXiHvO-9v0/s1600-h/xmas+2009+Tikrit+008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/Sy5_Ti70g4I/AAAAAAAABKQ/XXXiHvO-9v0/s200/xmas+2009+Tikrit+008.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5417407375545238402" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/Sy5_TecbnaI/AAAAAAAABKI/jC2TIP0Xj0g/s1600-h/xmas+2009+Tikrit+010.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/Sy5_TecbnaI/AAAAAAAABKI/jC2TIP0Xj0g/s200/xmas+2009+Tikrit+010.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5417407374339841442" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/Sy5_S81Qx7I/AAAAAAAABKA/Qz3pCciI7Y0/s1600-h/xmas+2009+Tikrit+026.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/Sy5_S81Qx7I/AAAAAAAABKA/Qz3pCciI7Y0/s200/xmas+2009+Tikrit+026.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5417407365317183410" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/Sy5_SnZYIpI/AAAAAAAABJ4/d5O6a2CHxK4/s1600-h/xmas+2009+Tikrit+027.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/Sy5_SnZYIpI/AAAAAAAABJ4/d5O6a2CHxK4/s200/xmas+2009+Tikrit+027.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5417407359563080338" /></a><br /><div style="text-align: center;">Had to be fast</div><div style="text-align: center;">the Christmas concert is set up</div><div style="text-align: center;">and they kicked us out of the gym....</div><div style="text-align: center;"><br /></div><div style="text-align: center;">FOCUS:</div><div style="text-align: center;">Squat Cleans x 30</div><div style="text-align: center;">Dips</div><div style="text-align: center;">AB MAT sit ups!!!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2458934963324465727?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-43596409297726559902009-12-17T21:47:00.001+03:002009-12-17T21:48:40.246+03:00<div style="text-align: center;">WOD:</div><div style="text-align: center;">30 Decline sit ups with 12 pound ball toss/catch</div><div style="text-align: center;">Planks</div><div style="text-align: center;">Push ups</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Pull Up work</div><div style="text-align: center;">Knees to Elbow work</div><div style="text-align: center;">Toes to Bar work</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-4359640929772655990?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-2628528158751973812009-12-17T21:44:00.001+03:002009-12-17T21:45:27.045+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">10 min Rope work</div><div style="text-align: center;"> and </div><div style="text-align: center;">Hand Stand Push Ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">5 Pull Ups</div><div style="text-align: center;">10 Push Ups</div><div style="text-align: center;">15 Ground to Overhead</div><div style="text-align: center;">(65/95)</div><div style="text-align: center;">x 4 rounds</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-262852815875197381?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-29513717279688231302009-12-15T23:55:00.002+03:002009-12-16T00:33:51.747+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/Syf6PEB47HI/AAAAAAAABJw/W8y-6QQKgCA/s1600-h/14+DEC+09+CF+014.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 199px; height: 200px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/Syf6PEB47HI/AAAAAAAABJw/W8y-6QQKgCA/s200/14+DEC+09+CF+014.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5415572213622959218" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">50 Double <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Unders</span></div><div style="text-align: center;">50 Sit Ups</div><div style="text-align: center;">x 2 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="blsp-spelling-error" id="SPELLING_ERROR_1">WOD</span>:</div><div style="text-align: center;">with weighted vests or not...</div><div style="text-align: center;">25 Push ups</div><div style="text-align: center;">100 Ft Walking Lunges</div><div style="text-align: center;">25 Wall Ball</div><div style="text-align: center;">25 Box Jumps</div><div style="text-align: center;">100 Ft Lateral Walking Lunges</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WED: run at 1500, <span class="blsp-spelling-error" id="SPELLING_ERROR_2">WOD</span> at main gym at 1730!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2951371727968823130?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-27074938748665004002009-12-15T01:00:00.002+03:002009-12-15T23:44:29.609+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/Syf0kIz02zI/AAAAAAAABJo/QZISw60CszI/s1600-h/14+DEC+09+CF+008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/Syf0kIz02zI/AAAAAAAABJo/QZISw60CszI/s200/14+DEC+09+CF+008.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5415565978613635890" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/Syf0jo9VlII/AAAAAAAABJg/M0aghu7Qit4/s1600-h/14+DEC+09+CF+006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/Syf0jo9VlII/AAAAAAAABJg/M0aghu7Qit4/s200/14+DEC+09+CF+006.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5415565970063594626" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/Syf0jMCWl8I/AAAAAAAABJY/QSJmdl8gxEw/s1600-h/14+DEC+09+CF+004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/Syf0jMCWl8I/AAAAAAAABJY/QSJmdl8gxEw/s200/14+DEC+09+CF+004.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5415565962300004290" /></a><br /><div style="text-align: center;">WOD:</div><div style="text-align: center;">Pull Up work</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Focus Day</div><div style="text-align: center;">Back Squats</div><div style="text-align: center;">3, 3, 3, 3, 3</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tuesday:</div><div style="text-align: center;">1700...main gym</div><div style="text-align: center;">bring your vest if you want</div><div style="text-align: center;">and get ready to work hard!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2707493874866500400?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-64373279321267962422009-12-13T17:48:00.001+03:002009-12-13T17:49:41.727+03:00<div style="text-align: center;">Rest Day</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow:</div><div style="text-align: center;">1730 main gym</div><div style="text-align: center;">if you're interested in a run around </div><div style="text-align: center;">noon-ish....let me know!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6437327932126796242?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-68444511720580100402009-12-13T16:41:00.003+03:002009-12-13T17:48:50.597+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SyT-OwcmA_I/AAAAAAAABJQ/qtzcaDIYlu0/s1600-h/12+DEC+09+CF+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SyT-OwcmA_I/AAAAAAAABJQ/qtzcaDIYlu0/s200/12+DEC+09+CF+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5414732181482636274" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SyT-OfWoG4I/AAAAAAAABJI/NcYgjXpoaXs/s1600-h/12+DEC+09+CF+018.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SyT-OfWoG4I/AAAAAAAABJI/NcYgjXpoaXs/s200/12+DEC+09+CF+018.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5414732176894204802" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SyT-OODP8XI/AAAAAAAABJA/GXYAIDyVWTg/s1600-h/12+DEC+09+CF+005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SyT-OODP8XI/AAAAAAAABJA/GXYAIDyVWTg/s200/12+DEC+09+CF+005.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5414732172249526642" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SyT-NoVzNhI/AAAAAAAABI4/6hhcWVZRBRE/s1600-h/12+DEC+09+CF+004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SyT-NoVzNhI/AAAAAAAABI4/6hhcWVZRBRE/s200/12+DEC+09+CF+004.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5414732162126788114" /></a><br /><div style="text-align: center;"><p style="margin-top:7.5pt;margin-right:0in;margin-bottom:7.5pt;margin-left: 0in;mso-line-height-alt:14.25pt"><strong><span style=" color: rgb(51, 51, 51); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;">WOD:</span></span></strong></p><p style="margin-top:7.5pt;margin-right:0in;margin-bottom:7.5pt;margin-left: 0in;mso-line-height-alt:14.25pt"><span style=" color: rgb(51, 51, 51); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;">800m Run<br />23 Burpee Pull Ups</span><span class="apple-converted-space"><span class="Apple-style-span" style="font-size:small;"> </span></span></span><em><span style=" color: rgb(51, 51, 153); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;">(*Mark)</span></span></em><span style=" color: rgb(51, 51, 51); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;"><br />101 Box Jumps</span><span class="apple-converted-space"><span class="Apple-style-span" style="font-size:small;"> </span></span></span><em><span style=" color: rgb(51, 51, 153); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;">(*Tina)</span></span></em><span style=" color: rgb(51, 51, 51); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;"><br />400m Run Backwards<br />121 Push Ups</span><span class="apple-converted-space"><span class="Apple-style-span" style="font-size:small;"> </span></span></span><em><span style=" color: rgb(51, 51, 153); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;">(*Ronnie)</span></span></em><span style=" color: rgb(51, 51, 153); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;"><br /></span> </span><span style=" color: rgb(51, 51, 51); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;">135 Situps</span></span><span class="apple-converted-space"><span style=" color: rgb(51, 51, 153); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span><em><span style=" color: rgb(51, 51, 153); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;">(*Greg)</span></span></em><span style=" color: rgb(51, 51, 51); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;"><br />800m Run<br />9 Ground to overhead</span><span class="apple-converted-space"><i><span class="Apple-style-span" style="font-size:small;"> </span></i></span></span><em><span style=" color: rgb(51, 51, 153); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;">(Number of kids left behind)</span></span></em><span style=" color: rgb(51, 51, 51); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p style="margin-top:7.5pt;margin-right:0in;margin-bottom:7.5pt;margin-left: 0in;mso-line-height-alt:14.25pt"><em><span style=" color: rgb(51, 51, 153); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;">*Badge Number</span></span></em><span style=" color: rgb(51, 51, 51); font-family:'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p style="margin-top:7.5pt;margin-right:0in;margin-bottom:7.5pt;margin-left: 0in;mso-line-height-alt:14.25pt"><span class="Apple-style-span" style="line-height: 18px; "><span class="Apple-style-span" style="font-size:small;"> </span></span></p></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6844451172058010040?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-15992701133467284072009-12-11T23:57:00.002+03:002009-12-12T00:01:42.258+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">5 Push Ups</div><div style="text-align: center;">10 Squats</div><div style="text-align: center;">15 Box Jumps</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">21-15-9</div><div style="text-align: center;">Dead Lift (225/155)</div><div style="text-align: center;">KB swing </div><div style="text-align: center;">Pull Ups</div><div style="text-align: center;">1 suicide run between rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow:</div><div style="text-align: center;">meet at EMT at 1630 for trip to the other gym</div><div style="text-align: center;">Hero workout to follow</div><div style="text-align: center;">check it out here:</div><div style="text-align: center;"><a href="http://www.rainiercrossfit.com/">http://www.rainiercrossfit.com/</a></div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-1599270113346728407?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-35510160420112644172009-12-10T23:25:00.003+03:002009-12-11T01:11:00.196+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SyFqxwgGZjI/AAAAAAAABIw/AMYYmPJtIaQ/s1600-h/10+DEC+09+CF+008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SyFqxwgGZjI/AAAAAAAABIw/AMYYmPJtIaQ/s200/10+DEC+09+CF+008.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5413725630141720114" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SyFqxddMeZI/AAAAAAAABIo/ef29WmzHiZ8/s1600-h/10+DEC+09+CF+006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SyFqxddMeZI/AAAAAAAABIo/ef29WmzHiZ8/s200/10+DEC+09+CF+006.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5413725625029261714" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SyFqw0M0k_I/AAAAAAAABIg/rwBKqBkysCA/s1600-h/10+DEC+09+CF+005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SyFqw0M0k_I/AAAAAAAABIg/rwBKqBkysCA/s200/10+DEC+09+CF+005.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5413725613954733042" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SyFqwQKB-lI/AAAAAAAABIY/i0F6Xkun9Eo/s1600-h/10+DEC+09+CF+004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SyFqwQKB-lI/AAAAAAAABIY/i0F6Xkun9Eo/s200/10+DEC+09+CF+004.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5413725604279351890" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SyFqwHZ4KjI/AAAAAAAABIQ/Svn4mmhxORE/s1600-h/10+DEC+09+CF+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SyFqwHZ4KjI/AAAAAAAABIQ/Svn4mmhxORE/s200/10+DEC+09+CF+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5413725601929898546" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">20 Double unders</div><div style="text-align: center;">20 Squats</div><div style="text-align: center;">3 Stair climbs</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">10 Overhead Squats</div><div style="text-align: center;">10 Push Ups</div><div style="text-align: center;">10 Dips</div><div style="text-align: center;">1 round-stair figure-8 run</div><div style="text-align: center;">x 5 rounds!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">VOLLEY BALL TONIGHT!</div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3551016042011264417?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-68967969839468262752009-12-10T23:17:00.002+03:002009-12-10T23:24:38.817+03:00<div style="text-align: center;">WOD:</div><div style="text-align: center;">6 Knees to elbow/ or toes to bar</div><div style="text-align: center;">12 Back Extension</div><div style="text-align: center;">12 Decline situps</div><div style="text-align: center;">5 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Bonus:</div><div style="text-align: center;">Plank x 2 mins</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6896796983946826275?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-58731627317118724532009-12-09T13:42:00.001+03:002009-12-09T13:43:59.847+03:00<div style="text-align: center;">WOD:</div><div style="text-align: center;">1 min work,</div><div style="text-align: center;">10 sec transition to new exercise</div><div style="text-align: center;">x 4 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Wall Ball</div><div style="text-align: center;">Burpees</div><div style="text-align: center;">Sit Ups</div><div style="text-align: center;">Double Unders</div><div style="text-align: center;">Walking Lunges</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Wed: meet at 1730...some will head over early to run first...</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5873162731711872453?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-17574005218336140822009-12-08T11:41:00.001+03:002009-12-08T11:42:31.210+03:00<div style="text-align: center;">plan:</div><div style="text-align: center;">main gym 1730....fast, furious workout</div><div style="text-align: center;">before CME lecture</div><div style="text-align: center;">NO weighted vests today!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-1757400521833614082?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-68385199280981879262009-12-07T17:00:00.004+03:002009-12-08T11:41:12.520+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/Sx4QZ_njanI/AAAAAAAABII/mszjxFUORaY/s1600-h/08+DEC+09+CF+022.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/Sx4QZ_njanI/AAAAAAAABII/mszjxFUORaY/s200/08+DEC+09+CF+022.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5412781840906021490" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/Sx4QZnOo3jI/AAAAAAAABIA/jy66gQNVPOo/s1600-h/08+DEC+09+CF+016.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/Sx4QZnOo3jI/AAAAAAAABIA/jy66gQNVPOo/s200/08+DEC+09+CF+016.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5412781834359070258" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/Sx4QZMvQgII/AAAAAAAABH4/AeFI_JT2vn0/s1600-h/08+DEC+09+CF+018.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/Sx4QZMvQgII/AAAAAAAABH4/AeFI_JT2vn0/s200/08+DEC+09+CF+018.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5412781827248128130" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/Sx4QYkTJM2I/AAAAAAAABHw/UZyiogkm9Hw/s1600-h/08+DEC+09+CF+017.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/Sx4QYkTJM2I/AAAAAAAABHw/UZyiogkm9Hw/s200/08+DEC+09+CF+017.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5412781816392790882" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">Handstand kickups</div><div style="text-align: center;">Handstand holds</div><div style="text-align: center;">Handstand push ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">7 OHP</div><div style="text-align: center;">7 Push Press</div><div style="text-align: center;">7 Push Jerk</div><div style="text-align: center;">21 Pull Ups</div><div style="text-align: center;">5 OHP</div><div style="text-align: center;">5 PP</div><div style="text-align: center;">5 PJ</div><div style="text-align: center;">15 Pull Ups</div><div style="text-align: center;">3 OHP</div><div style="text-align: center;">3 PP</div><div style="text-align: center;">3 PJ</div><div style="text-align: center;">9 Pull Ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">BONUS:</div><div style="text-align: center;">tababta mash up with squats and push ups!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow...plan for 1730 workout...no IOTV</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6838519928098187926?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-84419222566357332622009-12-07T16:43:00.000+03:002009-12-07T16:45:23.141+03:00<div style="text-align: center;">Sunday was full of our normal fun stuff...bike ride to the South DFAC...FOOD...cinnabon/COFFEE!!!!</div><div style="text-align: center;">then a double feature movie night</div><div><br /></div><div style="text-align: center;">Thanks for the friendship and fun!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-8441922256635733262?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-49261471247442742982009-12-04T20:10:00.003+03:002009-12-08T10:45:36.303+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/Sx4D2QtgrQI/AAAAAAAABHo/8SITHaT1Io0/s1600-h/08+DEC+09+CF+006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 190px; height: 200px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/Sx4D2QtgrQI/AAAAAAAABHo/8SITHaT1Io0/s200/08+DEC+09+CF+006.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5412768032879586562" /></a><span class="Apple-style-span" style="font-size: small;"><br /></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/Sx4D2HCGO-I/AAAAAAAABHg/fRhABwlqA98/s1600-h/08+DEC+09+CF+013.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 163px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/Sx4D2HCGO-I/AAAAAAAABHg/fRhABwlqA98/s200/08+DEC+09+CF+013.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5412768030281579490" /></a><span class="Apple-style-span" style="font-size: small;"><br /></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/Sx4D1uPBIwI/AAAAAAAABHY/x0boqtZ4YF4/s1600-h/08+DEC+09+CF+012.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 114px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/Sx4D1uPBIwI/AAAAAAAABHY/x0boqtZ4YF4/s200/08+DEC+09+CF+012.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5412768023624884994" /></a><span class="Apple-style-span" style="font-size: small;"><br /></span><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Hero WOD:</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Lumberjack 20</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">in support of the families who lost </span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">their loved ones at Fort Hood</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div style="text-align: center;"><a href="http://www.cflumberjack.org/"><span class="Apple-style-span" style="font-size: small;">http://www.cflumberjack.org/</span></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">this workout is designed as a fundraiser for the fallen </span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Soldiers from CrossFit Lumberjack, Ft Hood, TX</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">we'll start at 1730 at the main gym</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">if you'd like to donate, please use the link above or </span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">visit the main CF site</span></div><div style="text-align: center;"><a href="http://crossfit.com/"><span class="Apple-style-span" style="font-size: small;">http://crossfit.com/</span></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style=" color: rgb(77, 77, 77); line-height: 24px; "><strong color="initial" style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border- margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">Lumberjack 20</span></strong></span></div><div style="text-align: center;"><span class="Apple-style-span" style=" color: rgb(77, 77, 77); line-height: 24px; "><strong style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size: small;">20 Deadlifts (275lbs) /Run 400m</span></span></strong><p style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 20px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">20 KB swings (2pood) /Run 400m</span></p><p style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 20px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">20 Overhead Squats (115lbs) /Run 400m</span></p><p style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 20px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">20 Burpees /Run 400m</span></p><p style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 20px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">20 Pullups (Chest to Bar) /Run 400m</span></p><p style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 20px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">20 Box jumps (24") /Run 400m</span></p><p style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 20px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">20 DB Squat Cleans (45lbs each) /Run 400m</span></p></span></div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-4926147124744274298?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-51282852091742174382009-12-04T19:05:00.003+03:002009-12-04T19:24:19.283+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/Sxk09cpKFtI/AAAAAAAABHQ/ZbqAUTVFd9E/s1600-h/04+DEC+09+CF+016.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 122px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/Sxk09cpKFtI/AAAAAAAABHQ/ZbqAUTVFd9E/s200/04+DEC+09+CF+016.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5411414657527846610" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">can't seem to keep ya'll off the jump ropes, </div><div style="text-align: center;">so we did 10 mins of double under work to warm up</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">Back Squat</div><div style="text-align: center;">3, 3, 3, 3, 3</div><div style="text-align: center;">find your three rep max!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Congrats to Linda, Isabella, and Holly who PR'd!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5128285209174217438?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-66701737322925532782009-12-04T13:25:00.001+03:002009-12-04T13:26:12.810+03:00<div style="text-align: center;">Back Squat workout was cut short</div><div style="text-align: center;">so we'll finish it tonight at 1730</div><div style="text-align: center;"><br /></div><div style="text-align: center;">also, VB game at main gym tonight at 2200</div><div style="text-align: center;"><br /></div><div style="text-align: center;">SAT: 1730 main gym</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6670173732292553278?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-85748214225757903712009-12-04T11:34:00.005+03:002009-12-04T13:25:08.065+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SxjR5Bk01wI/AAAAAAAABHI/sf2v-UPswCI/s1600-h/02+DEC+09+CF+007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 155px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SxjR5Bk01wI/AAAAAAAABHI/sf2v-UPswCI/s200/02+DEC+09+CF+007.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5411305729891292930" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SxjR499z2SI/AAAAAAAABHA/O_BLgZp-RNA/s1600-h/02+DEC+09+CF+006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SxjR499z2SI/AAAAAAAABHA/O_BLgZp-RNA/s200/02+DEC+09+CF+006.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5411305728922343714" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SxjR4b5jBxI/AAAAAAAABG4/MfOOlVrYs08/s1600-h/02+DEC+09+CF+005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SxjR4b5jBxI/AAAAAAAABG4/MfOOlVrYs08/s200/02+DEC+09+CF+005.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5411305719777658642" /></a><br /><div style="text-align: center;">Warm Up</div><div style="text-align: center;">10 mins of double under work</div><div style="text-align: center;">CONGRATS to Holly and Linda for their great progress on DU's!!!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">10 Double Unders</div><div style="text-align: center;">20 Push Ups</div><div style="text-align: center;">30 Sit Ups</div><div style="text-align: center;">40 Box Jumps</div><div style="text-align: center;">50 Ball Slams</div><div style="text-align: center;">as many rounds in 20 mins</div><div style="text-align: center;">(AMRAP)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-8574821422575790371?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-40955465084715583722009-12-04T11:33:00.001+03:002009-12-04T11:34:41.763+03:00<div style="text-align: center;">IOTV day!</div><div style="text-align: center;">WOD: completed with weighted vest on...</div><div style="text-align: center;">Walking lunges x 25 ft</div><div style="text-align: center;">5 Pull Ups</div><div style="text-align: center;">10 Squats</div><div style="text-align: center;">15 Decline sit ups</div><div style="text-align: center;">Burpee Broad Jumps x 25 ft</div><div style="text-align: center;">x 5 rounds</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-4095546508471558372?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-46817867863134865832009-11-30T22:21:00.003+03:002009-11-30T22:40:56.017+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SxQe6FZrYCI/AAAAAAAABGw/KGOa3CI2XbI/s1600/30+NOV+09+CF+009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 137px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SxQe6FZrYCI/AAAAAAAABGw/KGOa3CI2XbI/s200/30+NOV+09+CF+009.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5409983035609931810" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SxQe5vIe1nI/AAAAAAAABGo/A6SHkfb6Itk/s1600/30+NOV+09+CF+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 180px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SxQe5vIe1nI/AAAAAAAABGo/A6SHkfb6Itk/s200/30+NOV+09+CF+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5409983029632226930" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SxQe5cNsXII/AAAAAAAABGg/zO20pqsPggY/s1600/30+NOV+09+CF+005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 162px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SxQe5cNsXII/AAAAAAAABGg/zO20pqsPggY/s200/30+NOV+09+CF+005.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5409983024553811074" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SxQe494zu6I/AAAAAAAABGY/wfFmPDfJ3Ws/s1600/30+NOV+09+CF+011.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 145px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SxQe494zu6I/AAAAAAAABGY/wfFmPDfJ3Ws/s200/30+NOV+09+CF+011.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5409983016413150114" /></a><br /><div style="text-align: center;">Warm UP:</div><div style="text-align: center;">30 Box Jumps</div><div style="text-align: center;">20 Elevated Push Ups</div><div style="text-align: center;">10 Squats</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">25 Thrusters</div><div style="text-align: center;">25 Double Unders</div><div style="text-align: center;">1 Suicide Run</div><div style="text-align: center;">25 Sit Ups</div><div style="text-align: center;">x 4 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tuesday is IOTV day...1630 main gym!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-4681786786313486583?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-45899662806042674432009-11-29T23:18:00.002+03:002009-11-30T22:21:07.695+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SxQYyQQpmHI/AAAAAAAABGQ/eumMaU_JhIw/s1600/bike+ride+29+NOV+09+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SxQYyQQpmHI/AAAAAAAABGQ/eumMaU_JhIw/s200/bike+ride+29+NOV+09+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5409976304016136306" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SxQYx34fTiI/AAAAAAAABGI/Ix1zOmztx08/s1600/bike+ride+29+NOV+09+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SxQYx34fTiI/AAAAAAAABGI/Ix1zOmztx08/s200/bike+ride+29+NOV+09+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5409976297472347682" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SxQYxika9AI/AAAAAAAABGA/9hW70rtyPgI/s1600/bike+ride+29+NOV+09+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SxQYxika9AI/AAAAAAAABGA/9hW70rtyPgI/s200/bike+ride+29+NOV+09+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5409976291751031810" /></a><br /><div style="text-align: center;">Happy Birthday to Laura!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Bike Ride to South</div><div style="text-align: center;">DFAC</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tomorrow:</div><div style="text-align: center;">1730 main gym,</div><div style="text-align: center;">it'll be brutal, show up and feel the pain!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-4589966280604267443?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-33495029918080443792009-11-28T22:58:00.003+03:002009-11-28T23:27:34.600+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SxGF-K_7bgI/AAAAAAAABFo/L0jV_JyHBVk/s1600/Turkey+Trot+026.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SxGF-K_7bgI/AAAAAAAABFo/L0jV_JyHBVk/s200/Turkey+Trot+026.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5409251930599550466" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SxGF9ow8G5I/AAAAAAAABFg/4ZTyWJutbPM/s1600/Turkey+Trot+051.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SxGF9ow8G5I/AAAAAAAABFg/4ZTyWJutbPM/s200/Turkey+Trot+051.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5409251921409874834" /></a><br /><div style="text-align: center;">Core stability warm up</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD</div><div style="text-align: center;">LINDA</div><div style="text-align: center;">10, 9, 8, 7, 6, 5, 4, 3, 2, 1</div><div style="text-align: center;">Deadlift</div><div style="text-align: center;">Cleans</div><div style="text-align: center;">Bench Press</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Bike Ride tomorrow...noon time</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3349502991808044379?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-59393928354373062782009-11-27T15:04:00.000+03:002009-11-27T15:07:59.295+03:00<div style="text-align: center;">Hope everyone had a wonderful</div><div style="text-align: center;">Happy Thanksgiving!</div><div style="text-align: center;">we ran the 5K here at Speicher....</div><div style="text-align: center;">weather was awesome, just a bit cold</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tonight let's learn some new skills</div><div style="text-align: center;">or work form on some </div><div style="text-align: center;">older skills.</div><div style="text-align: center;">on the menu:</div><div style="text-align: center;">Double Unders</div><div style="text-align: center;">Pull Ups</div><div style="text-align: center;">Push Jerks</div><div style="text-align: center;">Walking Lunges</div><div style="text-align: center;"> (hey, just thought my butt hadn't been sore in a bit)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5939392835437306278?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-52168151723294388852009-11-24T10:50:00.001+03:002009-11-24T10:52:06.257+03:00<div style="text-align: center;">Followed the Main CF website today:</div><div style="text-align: center;">www.CrossFit.com</div><div style="text-align: center;"><br /></div><div style="text-align: center;">25 Burpees</div><div style="text-align: center;">15 Body weight back squats</div><div style="text-align: center;">as many rounds in 20 mins</div><div style="text-align: center;"><br /></div><div style="text-align: center;">(females scale to 0.7 x body weight)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5216815172329438885?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-79879759643958961262009-11-22T21:44:00.003+03:002009-11-22T21:50:20.779+03:00<div style="text-align: center;">Rode bikes to south side!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Monday:</div><div style="text-align: center;">main gym 1730</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-7987975964395896126?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-59564503551449935462009-11-22T01:28:00.003+03:002009-11-22T01:37:07.872+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">Core ball exercises</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">10 OHS</div><div style="text-align: center;">20 Squat Cleans</div><div style="text-align: center;">30 Push Press/Push Jerk</div><div style="text-align: center;">40 Pull Ups</div><div style="text-align: center;">50 Wall Balls</div><div style="text-align: center;">60 Double Unders</div><div style="text-align: center;">70 Sit Ups</div><div style="text-align: center;">800 meter run!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">if the fog clears,</div><div style="text-align: center;">we'll do a bike ride to South DFAC</div><div style="text-align: center;">leaving LSA 16 @ noon-ish</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5956450355144993546?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-66773073135075144672009-11-20T19:01:00.002+03:002009-11-20T19:17:03.963+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SwbA0iRrOeI/AAAAAAAABFA/A_ieHoipCy8/s1600/18+NOV+09+CF+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SwbA0iRrOeI/AAAAAAAABFA/A_ieHoipCy8/s200/18+NOV+09+CF+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5406220411491531234" /></a><br /><div style="text-align: center;">Couldn't pass up doing these girls!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">ANGIE:</div><div style="text-align: center;">100 Pull Ups</div><div style="text-align: center;">100 Push Ups</div><div style="text-align: center;">100 Sit Ups</div><div style="text-align: center;">100 Squats</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6677307313507514467?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-8645666168430088642009-11-20T18:44:00.002+03:002009-11-20T19:01:26.538+03:00<div style="text-align: center;">Followed main site today</div><div style="text-align: center;">www.CrossFit.com</div><div style="text-align: center;">ELIZABETH</div><div style="text-align: center;">21-15-9</div><div style="text-align: center;">Cleans</div><div style="text-align: center;">Dips </div><div style="text-align: center;">(rings if you have them)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-864566616843008864?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-21342798347975924152009-11-18T15:51:00.002+03:002009-11-20T19:45:03.630+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SwbHLqFrkdI/AAAAAAAABFY/YbU4kXaoap4/s1600/18+NOV+09+CF+009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SwbHLqFrkdI/AAAAAAAABFY/YbU4kXaoap4/s200/18+NOV+09+CF+009.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5406227405795463634" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SwbHLj46J7I/AAAAAAAABFQ/1WR1NWKVZKY/s1600/18+NOV+09+CF+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SwbHLj46J7I/AAAAAAAABFQ/1WR1NWKVZKY/s200/18+NOV+09+CF+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5406227404131280818" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SwbHLbjBTZI/AAAAAAAABFI/1FBVYhodlpw/s1600/18+NOV+09+CF+005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SwbHLbjBTZI/AAAAAAAABFI/1FBVYhodlpw/s200/18+NOV+09+CF+005.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5406227401891990930" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">ball toss sit ups x 20</div><div style="text-align: center;">push ups x 20</div><div style="text-align: center;">3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">5, 5, 5</div><div style="text-align: center;">3, 3, 3, 3, 3, </div><div style="text-align: center;">Push Press</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Thursday:</div><div style="text-align: center;">Elizabeth at 1730 main gym!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2134279834797592415?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-30667051613168537732009-11-17T17:59:00.003+03:002009-11-18T15:51:48.031+03:00<div style="text-align: center;">All exercises to be done with weighted vest...</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">5 Push Ups</div><div style="text-align: center;">10 Floor Wipers</div><div style="text-align: center;">15 Squats</div><div style="text-align: center;">3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">5 Burpees</div><div style="text-align: center;">10 Ball Slams</div><div style="text-align: center;">1 figure eight stair run</div><div style="text-align: center;">25 Ft walking lunge</div><div style="text-align: center;">5 rounds for time</div><div style="text-align: center;"><br /></div><div style="text-align: center;">bonus: still weighted</div><div style="text-align: center;">2 Pull Ups</div><div style="text-align: center;">5 Dips</div><div style="text-align: center;">10 Decline sit ups</div><div style="text-align: center;">5 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WED: 1630 main gym</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3066705161316853773?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-70712299105894565802009-11-16T15:43:00.003+03:002009-11-17T14:23:27.425+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SwKGwKjtemI/AAAAAAAABE4/wS6G79Ix-CU/s1600/FRAN+16+NOV+09+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 194px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SwKGwKjtemI/AAAAAAAABE4/wS6G79Ix-CU/s200/FRAN+16+NOV+09+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5405030664823994978" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SwKGv3X0xOI/AAAAAAAABEw/Ziopw061x9E/s1600/FRAN+16+NOV+09+009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SwKGv3X0xOI/AAAAAAAABEw/Ziopw061x9E/s200/FRAN+16+NOV+09+009.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5405030659673867490" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SwKGvXJjmaI/AAAAAAAABEo/y7CXNazphSo/s1600/FRAN+16+NOV+09+008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 104px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SwKGvXJjmaI/AAAAAAAABEo/y7CXNazphSo/s200/FRAN+16+NOV+09+008.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5405030651024087458" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SwKGvJ09eRI/AAAAAAAABEg/va2GT9eERHY/s1600/FRAN+16+NOV+09+005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 194px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SwKGvJ09eRI/AAAAAAAABEg/va2GT9eERHY/s200/FRAN+16+NOV+09+005.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5405030647448041746" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SwKGu30AW4I/AAAAAAAABEY/MuMT995779w/s1600/FRAN+16+NOV+09+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 103px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SwKGu30AW4I/AAAAAAAABEY/MuMT995779w/s200/FRAN+16+NOV+09+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5405030642612198274" /></a><br /><div style="text-align: center;">FRAN</div><div style="text-align: center;">what else can we say!</div><div style="text-align: center;">21-15-9</div><div style="text-align: center;">Thrusters, Pull Ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tuesday:</div><div style="text-align: center;">IOTV</div><div style="text-align: center;">1630, main gym</div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-7071229910589456580?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-72930492742019239632009-11-15T00:44:00.000+03:002009-11-15T00:46:13.273+03:00<div style="text-align: center;">Warm Up</div><div style="text-align: center;">core work</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">focus day</div><div style="text-align: center;">Cleans</div><div style="text-align: center;">squat, hang, or power...dealer's choice</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-7293049274201923963?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-82547850839824721212009-11-14T10:01:00.004+03:002009-11-16T11:55:06.700+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SwERszz_nOI/AAAAAAAABEQ/xRydHrEghIA/s1600/14+NOV+09+CF+084.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 190px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SwERszz_nOI/AAAAAAAABEQ/xRydHrEghIA/s200/14+NOV+09+CF+084.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5404620489341508834" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SwERstZS-GI/AAAAAAAABEI/ZFxfPUk_74Q/s1600/14+NOV+09+CF+072.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 172px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SwERstZS-GI/AAAAAAAABEI/ZFxfPUk_74Q/s200/14+NOV+09+CF+072.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5404620487618918498" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SwERsWmATlI/AAAAAAAABEA/zhdQu6QW244/s1600/14+NOV+09+CF+074.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 132px; height: 200px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SwERsWmATlI/AAAAAAAABEA/zhdQu6QW244/s200/14+NOV+09+CF+074.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5404620481498205778" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SwERr6sxUXI/AAAAAAAABD4/OS4aSSHs8ow/s1600/14+NOV+09+CF+082.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SwERr6sxUXI/AAAAAAAABD4/OS4aSSHs8ow/s200/14+NOV+09+CF+082.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5404620474010390898" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">hand stand work</div><div style="text-align: center;">push ups x 40</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">Annie</div><div style="text-align: center;">50 Double Unders</div><div style="text-align: center;">50 Ab Mat Sit Ups</div><div style="text-align: center;">40 DU/40 SU</div><div style="text-align: center;">30 DU/30 SU</div><div style="text-align: center;">20 DU/20 SU</div><div style="text-align: center;">10 DU/10 SU</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-8254785083982472121?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-57328675833401764172009-11-12T19:44:00.001+03:002009-11-12T19:45:35.896+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">run x 5-10 mins</div><div style="text-align: center;">core work</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">focus day</div><div style="text-align: center;">DEAD LIFT</div><div style="text-align: center;">find your 3 rpm</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5732867583340176417?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-1978106894343304942009-11-11T20:55:00.005+03:002009-11-11T22:14:23.942+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SvsDj_Sq9AI/AAAAAAAABDI/hdf1JFphP40/s1600-h/11+NOV+09+CF+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SvsDj_Sq9AI/AAAAAAAABDI/hdf1JFphP40/s200/11+NOV+09+CF+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5402916094781092866" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SvsDjZvctPI/AAAAAAAABDA/64K4SlQL3Aw/s1600-h/11+NOV+09+CF+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SvsDjZvctPI/AAAAAAAABDA/64K4SlQL3Aw/s200/11+NOV+09+CF+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5402916084701246706" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SvsDjECmtJI/AAAAAAAABC4/Brcwyjd9pKc/s1600-h/11+NOV+09+CF+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 184px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SvsDjECmtJI/AAAAAAAABC4/Brcwyjd9pKc/s200/11+NOV+09+CF+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5402916078876013714" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SvsDi7ng6wI/AAAAAAAABCw/V8FT_d9XCxs/s1600-h/11+NOV+09+CF+006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SvsDi7ng6wI/AAAAAAAABCw/V8FT_d9XCxs/s200/11+NOV+09+CF+006.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5402916076614904578" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">teams of two or three...</div><div style="text-align: center;">suicide runs with one runner and one</div><div style="text-align: center;">doing push ups till the runner returns</div><div style="text-align: center;">x 2 full run drills</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Core Abs</div><div style="text-align: center;">Ball: bridge x 20</div><div style="text-align: center;">plank x 2 <span class="blsp-spelling-error" id="SPELLING_ERROR_0">mins</span></div><div style="text-align: center;">head down x 20</div><div style="text-align: center;">top to half x 20 </div><div style="text-align: center;">one leg at a time x 20 each</div><div style="text-align: center;">plank on floor with legs to chest x 20</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="blsp-spelling-error" id="SPELLING_ERROR_1">WOD</span>:</div><div style="text-align: center;">Push Jerk x 12</div><div style="text-align: center;">25 ft walking lunge</div><div style="text-align: center;">1 figure eight stair climb</div><div style="text-align: center;">25 ft walking lunge</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tomorrow:</div><div style="text-align: center;">if the weather's nice, run at the track...if not, main gym 1730</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-197810689434330494?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-55130417408080544642009-11-10T15:02:00.002+03:002009-11-11T10:14:15.786+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SvpjXAMvToI/AAAAAAAABCo/AP5Zme7ZKQA/s1600-h/10+NOV+09+CF+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SvpjXAMvToI/AAAAAAAABCo/AP5Zme7ZKQA/s200/10+NOV+09+CF+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5402739949825904258" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">run a mile</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">Cindy</div><div style="text-align: center;">5 Pull Ups</div><div style="text-align: center;">10 Push Ups</div><div style="text-align: center;">15 Squats</div><div style="text-align: center;">as many rounds as possible in 20 mins</div><div style="text-align: center;">(amrap)</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tomorrow:</div><div style="text-align: center;">MAIN GYM </div><div style="text-align: center;">1630</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5513041740808054464?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-31746269613554526462009-11-09T21:55:00.002+03:002009-11-09T23:22:13.460+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/Svh154JFwlI/AAAAAAAABCg/_RCas5XUAog/s1600-h/09+NOV+2009+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/Svh154JFwlI/AAAAAAAABCg/_RCas5XUAog/s200/09+NOV+2009+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5402197390214414930" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/Svh15mEzkqI/AAAAAAAABCY/bB64y3-8l8A/s1600-h/09+NOV+2009+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/Svh15mEzkqI/AAAAAAAABCY/bB64y3-8l8A/s200/09+NOV+2009+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5402197385364607650" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">20 sit ups</div><div style="text-align: center;">30 sec plank hold</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">20 wall balls</div><div style="text-align: center;">20 push ups</div><div style="text-align: center;">20 box jumps</div><div style="text-align: center;">2 stair climbs</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow: ruck march/run meeting @LSA 16 at 1630....come out and have some laughs!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3174626961355452646?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-64263912203375594072009-11-08T01:55:00.003+03:002009-11-08T02:18:13.161+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SvX_UprX06I/AAAAAAAABCQ/oipTdKpOiQ4/s1600-h/07+NOV+09+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SvX_UprX06I/AAAAAAAABCQ/oipTdKpOiQ4/s200/07+NOV+09+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5401504058351014818" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">20 Push Ups</div><div style="text-align: center;">30 Box Jumps</div><div style="text-align: center;">40 Sit Ups</div><div style="text-align: center;">50 Squats</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="blsp-spelling-error" id="SPELLING_ERROR_0">WOD</span>:</div><div style="text-align: center;">9 basic lifts</div><div style="text-align: center;">Review for form and technique</div><div style="text-align: center;"><br /></div><div style="text-align: center;">SUNDAY:</div><div style="text-align: center;">REST DAY</div><div style="text-align: center;">go out and have fun outside:)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6426391220337559407?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-33476553375103304472009-11-06T23:31:00.001+03:002009-11-06T23:45:42.322+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SvSJu2mHouI/AAAAAAAABCI/u_xquKTtdL0/s1600-h/06+NOV+09+CF+006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 190px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SvSJu2mHouI/AAAAAAAABCI/u_xquKTtdL0/s200/06+NOV+09+CF+006.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5401093291146453730" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SvSJuheCtII/AAAAAAAABCA/Cj8YKJCez8A/s1600-h/06+NOV+09+CF+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 136px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SvSJuheCtII/AAAAAAAABCA/Cj8YKJCez8A/s200/06+NOV+09+CF+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5401093285475431554" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SvSJuZlFKqI/AAAAAAAABB4/ddifknW0OMc/s1600-h/06+NOV+09+CF+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 142px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SvSJuZlFKqI/AAAAAAAABB4/ddifknW0OMc/s200/06+NOV+09+CF+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5401093283357469346" /></a><br /><div style="text-align: center;">Warm UP:</div><div style="text-align: center;">50 Double Unders/ or singles</div><div style="text-align: center;">25 Push Ups</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">25 Clean/Jerks</div><div style="text-align: center;">25 Dips</div><div style="text-align: center;">25 Decline Sit Ups</div><div style="text-align: center;">x 4 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Saturday: 1730 @ main gym</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3347655337510330447?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-19236364372398473532009-11-05T18:36:00.002+03:002009-11-05T19:21:41.106+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SvL4TBKYtcI/AAAAAAAABBw/mCN5nAnhjAI/s1600-h/05+NOV+09+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SvL4TBKYtcI/AAAAAAAABBw/mCN5nAnhjAI/s200/05+NOV+09+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5400651908783846850" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SvL4ShSJ_mI/AAAAAAAABBo/vJJfJ9MQaNw/s1600-h/05+NOV+09+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SvL4ShSJ_mI/AAAAAAAABBo/vJJfJ9MQaNw/s200/05+NOV+09+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5400651900226502242" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">tabata run on treadmill</div><div style="text-align: center;">20 sec work/10 sec rest at sprint speed x 8</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">Focus Day</div><div style="text-align: center;">Deadlifts</div><div style="text-align: center;">5, 5, 3, 3, 1, 1</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow:</div><div style="text-align: center;">main gym at 1730</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-1923636437239847353?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-40604325722908462702009-11-04T16:46:00.003+03:002009-11-04T20:53:36.349+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SvG-k_9KxRI/AAAAAAAABBY/XLD4RR9YcZE/s1600-h/04+NOV+09+010.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SvG-k_9KxRI/AAAAAAAABBY/XLD4RR9YcZE/s200/04+NOV+09+010.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5400306971046495506" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SvG-kYjr1CI/AAAAAAAABBQ/rszSpw3HGe0/s1600-h/04+NOV+09+009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SvG-kYjr1CI/AAAAAAAABBQ/rszSpw3HGe0/s200/04+NOV+09+009.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5400306960470627362" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">core/ball strength</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">50 Squats</div><div style="text-align: center;">40 Push Press</div><div style="text-align: center;">30 Sit Ups</div><div style="text-align: center;">20 Push Ups</div><div style="text-align: center;">10 Pull Ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Max rep pull ups</div><div style="text-align: center;">Max hold in UP position of pull up</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-4060432572290846270?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-78369805464870619962009-11-03T23:39:00.003+03:002009-11-05T00:44:47.211+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SvHxl2F6ixI/AAAAAAAABBg/wlhR5XM36lA/s1600-h/04+NOV+09+004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SvHxl2F6ixI/AAAAAAAABBg/wlhR5XM36lA/s200/04+NOV+09+004.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5400363060671712018" /></a><br /><div style="text-align: center;">Due to gym closures...</div><div style="text-align: center;">we did about 45 minutes of </div><div style="text-align: center;">Ruck Marching</div><div style="text-align: center;">and had a blast!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow, stay tuned as we're trying to find a gym!</div><div style="text-align: center;">maybe going to 3-10 gym or main if it opens....check back tomorrow after noontime.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-7836980546487061996?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-10427293814430907322009-11-02T22:12:00.003+03:002009-11-02T22:16:57.671+03:00<div style="text-align: center;">Track work!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">warmed up with 400M jog</div><div style="text-align: center;">then ladder as follows:</div><div style="text-align: center;">100m sprint</div><div style="text-align: center;">200m sprint</div><div style="text-align: center;">400m sprint</div><div style="text-align: center;">800m sprint/run</div><div style="text-align: center;">200m sprint x 3</div><div style="text-align: center;">100m sprint</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow: Tuesday- IOTV/Ruck March...meet at 1700 at LSA 16</div><div style="text-align: center;">boots, shorts, weighted pack as desired/IOTV</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-1042729381443090732?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-50555406801100808812009-11-02T09:12:00.002+03:002009-11-02T09:18:58.507+03:00<div style="text-align: center;">We started the day with a bike ride to the </div><div style="text-align: center;">cinnabon and back! Good coffee</div><div style="text-align: center;">and friends....</div><div style="text-align: center;"><br /></div><div style="text-align: center;">afternoon WOD:</div><div style="text-align: center;">abs/core</div><div style="text-align: center;">2 rounds of </div><div style="text-align: center;">1min work/20 rest</div><div style="text-align: center;">Plank</div><div style="text-align: center;">Sit Ups</div><div style="text-align: center;">Back Extensions</div><div style="text-align: center;">L sit</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Monday: meet at the track for sprint work at 1730 as the gym is closed</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-5055540680110080881?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-20768241672689088172009-11-01T11:43:00.003+03:002009-11-01T12:05:49.865+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/Su1PTAv4z9I/AAAAAAAABBI/2QKdC1IoJ1w/s1600-h/23+oct+09+025.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/Su1PTAv4z9I/AAAAAAAABBI/2QKdC1IoJ1w/s200/23+oct+09+025.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5399058716324057042" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">decline sit ups with weighted ball x 50</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">3 rounds for time</div><div style="text-align: center;">21 KB swings</div><div style="text-align: center;">21 Push Ups</div><div style="text-align: center;">21 Knees to Elbows</div><div style="text-align: center;">Overhead Plate Carry x 50 ft</div><div style="text-align: center;"><br /></div><div style="text-align: center;">BONUS:</div><div style="text-align: center;">bottom-to-bottom tabata squats!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Sunday: 1701 gym....main is closed thru the 4th....</div><div style="text-align: center;">start at 1730</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2076824167268908817?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-89425529604400023632009-10-30T23:15:00.002+03:002009-10-31T18:39:22.590+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SuxOkoy3-9I/AAAAAAAABA4/alTFtoOuzx4/s1600-h/CF+30+OCT+007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SuxOkoy3-9I/AAAAAAAABA4/alTFtoOuzx4/s200/CF+30+OCT+007.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5398776444643441618" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SuxOkQNVInI/AAAAAAAABAw/FBZIGvvZQs4/s1600-h/CF+30+OCT+013.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SuxOkQNVInI/AAAAAAAABAw/FBZIGvvZQs4/s200/CF+30+OCT+013.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5398776438043517554" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SuxOkAQuaKI/AAAAAAAABAo/N-yHE7GtKOU/s1600-h/CF+30+OCT+010.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SuxOkAQuaKI/AAAAAAAABAo/N-yHE7GtKOU/s200/CF+30+OCT+010.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5398776433762789538" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SuxOjnRoH_I/AAAAAAAABAg/eUnk3zSeNzM/s1600-h/CF+30+OCT+009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SuxOjnRoH_I/AAAAAAAABAg/eUnk3zSeNzM/s200/CF+30+OCT+009.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5398776427055685618" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">ball-core exercises</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">every minute on the minute</div><div style="text-align: center;">start with one rep...next minute 2 reps, next 3 reps</div><div style="text-align: center;">continue until you cannot complete the</div><div style="text-align: center;">required number in that minute</div><div style="text-align: center;">PUSH PRESS</div><div style="text-align: center;">(RX: men 95-135, women 65-95)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-8942552960440002363?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-72643112106999131232009-10-30T09:39:00.002+03:002009-10-30T09:43:13.908+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">5 Push Ups</div><div style="text-align: center;">10 Squats</div><div style="text-align: center;">15 Sit Ups</div><div style="text-align: center;">x 3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">50 box jumps</div><div style="text-align: center;">50 jumping pull ups</div><div style="text-align: center;">50 KB swings</div><div style="text-align: center;">50 knees to elbows</div><div style="text-align: center;">50 push press</div><div style="text-align: center;">50 back extensions</div><div style="text-align: center;">50 wall balls</div><div style="text-align: center;">50 walking lunge steps</div><div style="text-align: center;">50 burpees</div><div style="text-align: center;">50 double unders</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-7264311210699913123?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-683340673070881142009-10-28T14:58:00.001+03:002009-10-29T14:17:44.598+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">core work on the ball</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">Nate</div><div style="text-align: center;">modified for Iraq:</div><div style="text-align: center;">6 Pull Ups</div><div style="text-align: center;">6 Dips</div><div style="text-align: center;">4 HSPU</div><div style="text-align: center;">8 KB swings</div><div style="text-align: center;">as many rounds as possible in 20 minds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Bonus: 50 burpees!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Thursday: 1730 main gym, filthy fifty time</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-68334067307088114?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-43103605182955749012009-10-27T22:56:00.003+03:002009-10-28T15:35:23.723+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/Sug59y3b8PI/AAAAAAAABAI/DKHGgQfgMJA/s1600-h/008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/Sug59y3b8PI/AAAAAAAABAI/DKHGgQfgMJA/s200/008.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5397627887192633586" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/Sug59pOPPMI/AAAAAAAABAA/U1qpCo6-V5w/s1600-h/004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/Sug59pOPPMI/AAAAAAAABAA/U1qpCo6-V5w/s200/004.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5397627884603915458" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/Sug59WB5gzI/AAAAAAAAA_4/2_LBDTt6UY0/s1600-h/011.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/Sug59WB5gzI/AAAAAAAAA_4/2_LBDTt6UY0/s200/011.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5397627879451886386" /></a><br /><div style="text-align: center;">All done with IOTV or weighted vest:</div><div style="text-align: center;">Warm Up:</div><div style="text-align: center;"> figure eight stair runs</div><div style="text-align: center;">10 dips</div><div style="text-align: center;">3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">20 Wall Ball</div><div style="text-align: center;">50 ft walking lunges with additional 10 lbs carried</div><div style="text-align: center;">5 stair climbs</div><div style="text-align: center;">50 ft broad jumps</div><div style="text-align: center;">20 push ups</div><div style="text-align: center;">x 5 rounds!!!</div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-4310360518295574901?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-91228242307959632192009-10-26T13:59:00.000+03:002009-10-26T14:00:48.638+03:00<div style="text-align: center;">REST DAY</div><div style="text-align: center;">go out and do something fun!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tuesday:</div><div style="text-align: center;">1630 IOTV workout</div><div style="text-align: center;">main gym</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-9122824230795963219?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-61344108865380832742009-10-26T13:30:00.004+03:002009-10-26T13:58:29.012+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SuV9b2lfhRI/AAAAAAAAA_w/BqNwDC1N6Ew/s1600-h/run5.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SuV9b2lfhRI/AAAAAAAAA_w/BqNwDC1N6Ew/s200/run5.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5396857645936117010" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SuV9by9H_JI/AAAAAAAAA_o/wXQCe3fJpTc/s1600-h/run.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SuV9by9H_JI/AAAAAAAAA_o/wXQCe3fJpTc/s200/run.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5396857644961496210" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SuV9buMktYI/AAAAAAAAA_g/V2bcEwFqO-Y/s1600-h/CF+24+OCT+09+030.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SuV9buMktYI/AAAAAAAAA_g/V2bcEwFqO-Y/s200/CF+24+OCT+09+030.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5396857643684115842" /></a><br /><div style="text-align: center;">Breast Cancer Awareness 5K Run</div><div style="text-align: center;"><br /></div><div style="text-align: center;">thanks to all who </div><div style="text-align: center;">came out to help and </div><div style="text-align: center;">RUN!</div><div style="text-align: center;">We raised money for research and have made a </div><div style="text-align: center;">donation to the</div><div style="text-align: center;">Breast Cancer Research Foundation</div><div style="text-align: center;"><a href="http://www.bcrfcure.org/">http://www.bcrfcure.org/</a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6134410886538083274?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-61587143096009915352009-10-25T10:54:00.002+03:002009-10-25T12:06:17.341+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SuQOE8ekLUI/AAAAAAAAA_U/ZUeLdbSp744/s1600-h/CF+24+OCT+09+010.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 120px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SuQOE8ekLUI/AAAAAAAAA_U/ZUeLdbSp744/s200/CF+24+OCT+09+010.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5396453731613289794" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SuQOEfvNzeI/AAAAAAAAA_I/q-_O3OvraA4/s1600-h/CF+24+OCT+09+006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SuQOEfvNzeI/AAAAAAAAA_I/q-_O3OvraA4/s200/CF+24+OCT+09+006.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5396453723898498530" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/SuQOEPUhK9I/AAAAAAAAA-8/uILiJWnOWeE/s1600-h/CF+24+OCT+09+009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/SuQOEPUhK9I/AAAAAAAAA-8/uILiJWnOWeE/s200/CF+24+OCT+09+009.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5396453719491554258" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SuQOD4eHoII/AAAAAAAAA-0/T46lqpBX0PI/s1600-h/CF+24+OCT+09+016.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SuQOD4eHoII/AAAAAAAAA-0/T46lqpBX0PI/s200/CF+24+OCT+09+016.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5396453713357807746" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">Tabata squats</div><div style="text-align: center;">20 sec work, 10 sec rest x 8 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">21, 15, 9</div><div style="text-align: center;">Front Squats</div><div style="text-align: center;">Push Press</div><div style="text-align: center;">Thrusters</div><div style="text-align: center;">(RX: men 95/women 65)</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Sunday: 5K run @ 0600</div><div style="text-align: center;">Monday: REST DAY</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6158714309600991535?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-30772438076544436222009-10-23T22:13:00.004+03:002009-10-24T11:47:10.765+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SuK0sDOpeoI/AAAAAAAAA-s/8ar3-4Mby9c/s1600-h/23+oct+09+037.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SuK0sDOpeoI/AAAAAAAAA-s/8ar3-4Mby9c/s200/23+oct+09+037.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5396073972417264258" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/SuK0r_RRlcI/AAAAAAAAA-k/KKClzDtnoS0/s1600-h/23+oct+09+051.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/SuK0r_RRlcI/AAAAAAAAA-k/KKClzDtnoS0/s200/23+oct+09+051.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5396073971354539458" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SuK0riePS3I/AAAAAAAAA-c/yAx-bSruVLk/s1600-h/23+oct+09+013.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SuK0riePS3I/AAAAAAAAA-c/yAx-bSruVLk/s200/23+oct+09+013.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5396073963624287090" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SuK0rUsFtTI/AAAAAAAAA-U/uln95SKWSCU/s1600-h/23+oct+09+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SuK0rUsFtTI/AAAAAAAAA-U/uln95SKWSCU/s200/23+oct+09+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5396073959924282674" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">Handstand work</div><div style="text-align: center;">HSPU</div><div style="text-align: center;">Ab Mat Sit Ups x 20</div><div style="text-align: center;">3 rounds</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">10, 9, 8, 7, 6, 5, 4, 3, 2, 1</div><div style="text-align: center;">burpee-box jumps</div><div style="text-align: center;">stair climbs </div><div style="text-align: center;">(up the big, down the little stairs)</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tomorrow: main gym 1730</div><div style="text-align: center;">Sunday: Breast Cancer Awareness 5K run/walk</div><div style="text-align: center;">afternoon WOD: rest day due to training requirements :(</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3077243807654443622?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-31510264250018111912009-10-23T16:09:00.002+03:002009-10-23T16:33:22.137+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SuGwdG6rJ2I/AAAAAAAAA-M/hWHbcSCuX3Y/s1600-h/cf+22+oct+001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SuGwdG6rJ2I/AAAAAAAAA-M/hWHbcSCuX3Y/s200/cf+22+oct+001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5395787842685970274" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">Jog 2 laps </div><div style="text-align: center;">10 push ups</div><div style="text-align: center;">20 squats</div><div style="text-align: center;">move around and get ready for the total!!!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">CrossFit</div><div style="text-align: center;">TOTAL:</div><div style="text-align: center;">Best of 3 attempts of:</div><div style="text-align: center;">Overhead Press</div><div style="text-align: center;">Back Squat</div><div style="text-align: center;">Dead Lift</div><div style="text-align: center;"><br /></div><div style="text-align: center;">see comments for scores!</div><div style="text-align: center;">Friday: main gym 1730</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-3151026425001811191?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-63712346103830491622009-10-22T13:53:00.003+03:002009-10-22T14:53:55.776+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SuBEcjkOLGI/AAAAAAAAA-E/8a_4xH22beg/s1600-h/P1000410.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 166px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SuBEcjkOLGI/AAAAAAAAA-E/8a_4xH22beg/s200/P1000410.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5395387610964044898" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SuBEcb5zHwI/AAAAAAAAA98/BNi2OCMRWBA/s1600-h/P1000404.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 160px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SuBEcb5zHwI/AAAAAAAAA98/BNi2OCMRWBA/s200/P1000404.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5395387608907063042" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/SuBEbyqkcDI/AAAAAAAAA90/bS8AVNAmRwI/s1600-h/P1000407.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 144px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/SuBEbyqkcDI/AAAAAAAAA90/bS8AVNAmRwI/s200/P1000407.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5395387597837332530" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/SuBEbtbWDfI/AAAAAAAAA9s/lYOcQPvkMog/s1600-h/P1000409.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/SuBEbtbWDfI/AAAAAAAAA9s/lYOcQPvkMog/s200/P1000409.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5395387596431298034" /></a><br /><div style="text-align: center;">Warm UP:</div><div style="text-align: center;">25 Ball toss-sit ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">core-centric!</div><div style="text-align: center;">5 x as a team of 3....each member doing</div><div style="text-align: center;">plank holds (1 min)</div><div style="text-align: center;">20 hollow rocks</div><div style="text-align: center;">20 ab mat sit ups</div><div style="text-align: center;">20 decline sit ups</div><div style="text-align: center;">20 L-sit/lifts</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow: main gym </div><div style="text-align: center;">1730 CrossFit Total</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6371234610383049162?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-22611836086278275812009-10-20T15:41:00.002+03:002009-10-21T12:40:33.222+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/St7TqK0qqdI/AAAAAAAAA9k/mgmuSHKzce0/s1600-h/20+OCT+09+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/St7TqK0qqdI/AAAAAAAAA9k/mgmuSHKzce0/s200/20+OCT+09+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5394982125049653714" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/St7Tp4tziBI/AAAAAAAAA9c/_t4wIkrqqcQ/s1600-h/20+OCT+09+007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 194px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/St7Tp4tziBI/AAAAAAAAA9c/_t4wIkrqqcQ/s200/20+OCT+09+007.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5394982120189036562" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/St7Tpnqr72I/AAAAAAAAA9U/so-4jfElT_0/s1600-h/20+OCT+09+009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 192px; height: 200px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/St7Tpnqr72I/AAAAAAAAA9U/so-4jfElT_0/s200/20+OCT+09+009.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5394982115612553058" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">figure 8 stair runs x 3</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">in weighted vests,</div><div style="text-align: center;">10 Pull Ups</div><div style="text-align: center;">10 Decline Sit Ups</div><div style="text-align: center;">10 Wall Balls</div><div style="text-align: center;">100 ft walking lunges</div><div style="text-align: center;">10 Push Ups</div><div style="text-align: center;">10 Box Jumps</div><div style="text-align: center;">5 rounds for time!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tomorrow: 1730 Main Gym</div><div style="text-align: center;">Thursday: CrossFit Total!!!!!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2261183608627827581?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-24371009460096542382009-10-19T20:44:00.002+03:002009-10-19T20:48:33.210+03:00<span class="Apple-style-span" style="font-family: 'Trebuchet MS', Verdana, sans-serif; font-size: small; color: rgb(51, 51, 51); line-height: 19px; "><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "></p><div style="text-align: center;">If you've ever thought, I wonder if I could get healthier, </div><div style="text-align: center;">check out these sites for information on eating </div><div style="text-align: center;">PALEO!</div><div style="text-align: center;">I've had tons of interest lately, so here's the info...read up and if you are up to the </div><div style="text-align: center;">challenge, let me know. I can answer questions and tell </div><div style="text-align: center;">you who else in our area is fighting the fight to </div><div style="text-align: center;">find better health thru better eating!!!</div><div style="text-align: center;">Paleo resources: <a href="http://performancemenu.com/recipes/index.php" style="text-decoration: underline; color: rgb(0, 51, 102); ">http://performancemenu.com/recipes/index.php</a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="http://www.thepaleodiet.com/nutritional_tools/recipes.shtml" style="text-decoration: underline; color: rgb(0, 51, 102); "><span class="Apple-style-span" style="color: rgb(51, 51, 51); -webkit-text-decorations-in-effect: none; "></span></a><a href="http://www.thepaleodiet.com/nutritional_tools/recipes.shtml" style="text-decoration: underline; color: rgb(0, 51, 102); ">http://www.thepaleodiet.com/nutritional_tools/recipes.shtml</a></div><p></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><a href="http://www.thepaleodiet.com/nutritional_tools/recipes.shtml" style="text-decoration: underline; color: rgb(0, 51, 102); "></a><br /></p><div style="text-align: center;"><a href="http://www.livingpaleo.com/paleo-recipes/overview.html" style="text-decoration: underline; color: rgb(0, 51, 102); ">http://www.livingpaleo.com/paleo-recipes/overview.html</a></div><p></p><div><br /></div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2437100946009654238?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1tag:blogger.com,1999:blog-2187054652366233951.post-77523593372817181822009-10-19T20:06:00.004+03:002009-10-19T20:17:20.683+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/Stye4R2l7kI/AAAAAAAAA9M/MKcXT83w_8o/s1600-h/CF+19+OCT+002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/Stye4R2l7kI/AAAAAAAAA9M/MKcXT83w_8o/s200/CF+19+OCT+002.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5394361143385255490" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/Stye3_OrUNI/AAAAAAAAA9E/U3brok72Dr8/s1600-h/CF+19+OCT+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 118px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/Stye3_OrUNI/AAAAAAAAA9E/U3brok72Dr8/s200/CF+19+OCT+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5394361138385998034" /></a><br /><div style="text-align: center;">Welcome to some more new folks!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">squat therapy</div><div style="text-align: center;">abmat sit ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">100 Push Ups</div><div style="text-align: center;">100 Sit Ups</div><div style="text-align: center;">100 Squats</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;">Tomorrow: IOTV at main gym 1730</div><div style="text-align: center;">also, noon at main gym</div><div style="text-align: center;">0545 run, start at LSA 16</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-7752359337281718182?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-8273119570112447332009-10-18T22:33:00.003+03:002009-10-19T16:13:57.080+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/StxMUN4mj7I/AAAAAAAAA88/5POIbyCrOqU/s1600-h/028.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/StxMUN4mj7I/AAAAAAAAA88/5POIbyCrOqU/s200/028.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5394270363891175346" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/StxMTW9QMRI/AAAAAAAAA80/6hD4FFuOn3o/s1600-h/026.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/StxMTW9QMRI/AAAAAAAAA80/6hD4FFuOn3o/s200/026.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5394270349146730770" /></a><br /><div style="text-align: center;">Overhead Squat Focus Day</div><div style="text-align: center;"> warm up with squats</div><div style="text-align: center;">then 3, 3, 3, 3, 3</div><div style="text-align: center;">OHS!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Monday: 1730 track workout</div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-827311957011244733?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-65358555004988801462009-10-18T11:02:00.003+03:002009-10-18T15:28:18.755+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/StsGDySmyMI/AAAAAAAAA8c/tdRMwp0QrcU/s1600-h/014.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/StsGDySmyMI/AAAAAAAAA8c/tdRMwp0QrcU/s200/014.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5393911640815487170" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/StsGDX07Q5I/AAAAAAAAA8U/maHUREiJ9Vs/s1600-h/006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/StsGDX07Q5I/AAAAAAAAA8U/maHUREiJ9Vs/s200/006.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5393911633711678354" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/StsGDOcJX9I/AAAAAAAAA8M/FTtok5pZ7LU/s1600-h/012.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/StsGDOcJX9I/AAAAAAAAA8M/FTtok5pZ7LU/s200/012.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5393911631191826386" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/StsGCiB-xpI/AAAAAAAAA8E/RsbJB3foYow/s1600-h/015.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/StsGCiB-xpI/AAAAAAAAA8E/RsbJB3foYow/s200/015.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5393911619270919826" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/StsGCE_uaDI/AAAAAAAAA78/Boi_ljYXwso/s1600-h/001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/StsGCE_uaDI/AAAAAAAAA78/Boi_ljYXwso/s200/001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5393911611476830258" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">ball toss</div><div style="text-align: center;">runs x 1, 2, 3, 4, 5 court lengths</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">Tyler</div><div style="text-align: center;">sub for Muscles Ups...</div><div style="text-align: center;">21 Pull ups</div><div style="text-align: center;">21 Dips</div><div style="text-align: center;">21 Sumo Deadlift High Pulls</div><div style="text-align: center;">5 rounds for time!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Sunday:</div><div style="text-align: center;">focus day at main gym</div><div style="text-align: center;">overhead squats</div><div style="text-align: center;">(OHS)</div><div style="text-align: center;">1730</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-6535855500498880146?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-86844093070311428642009-10-17T09:38:00.001+03:002009-10-17T10:41:43.727+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/Stl0fgJ0WMI/AAAAAAAAA7s/aoxwSPkdnE4/s1600-h/011.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/Stl0fgJ0WMI/AAAAAAAAA7s/aoxwSPkdnE4/s200/011.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5393470113308760258" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/Stl0fJVZ95I/AAAAAAAAA7k/QOTCsuZdLN0/s1600-h/029.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/Stl0fJVZ95I/AAAAAAAAA7k/QOTCsuZdLN0/s200/029.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5393470107183347602" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/Stl0ewZWYdI/AAAAAAAAA7c/PFVkc7G36oY/s1600-h/026.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/Stl0ewZWYdI/AAAAAAAAA7c/PFVkc7G36oY/s200/026.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5393470100489003474" /></a><div style="text-align: center;">We had to say goodbye to one, but hello to a bunch...so the team goes on...</div><div style="text-align: center;">we'll miss you Don!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">chosen by Scales,</div><div style="text-align: center;">3 rounds of,</div><div style="text-align: center;">10 HSPU/handstand holds</div><div style="text-align: center;">20 Double unders/50 singles</div><div style="text-align: center;">10 Burpees</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">Run 8 laps</div><div style="text-align: center;">21 Thrusters</div><div style="text-align: center;">21 Ball Slams</div><div style="text-align: center;">21 Box Jumps</div><div style="text-align: center;">Run 4 laps</div><div style="text-align: center;">15 Pull Ups</div><div style="text-align: center;">15 Cleans</div><div style="text-align: center;">15 Sit Ups</div><div style="text-align: center;">Run 2 laps</div><div style="text-align: center;">9 Push Press</div><div style="text-align: center;">9 Stair Climbs</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Saturday: 1730 at the main gym</div><div style="text-align: center;">Sunday: bike ride 0800/ LSA 16 to Cinnabon</div><div style="text-align: center;"> main gym at 1730</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-8684409307031142864?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-26922021156579268552009-10-15T14:54:00.001+03:002009-10-15T20:51:30.922+03:00<div style="text-align: center;">WOD:</div><div style="text-align: center;">10, 9 ,8 , 7, 6,</div><div style="text-align: center;">5, 4, 3, 2, 1</div><div style="text-align: center;">Burpees</div><div style="text-align: center;">Pull Ups</div><div style="text-align: center;">Cleans</div><div style="text-align: center;"><br /></div><div style="text-align: center;">TOMORROW</div><div style="text-align: center;">meet @ main gym @ 1730!!!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-2692202115657926855?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-5141486208263583512009-10-14T21:20:00.002+03:002009-10-15T10:28:54.511+03:00<div style="text-align: center;">Warm Up:</div><div style="text-align: center;">50 Sit Ups</div><div style="text-align: center;">40 Push Ups</div><div style="text-align: center;">30 Box Jumps</div><div style="text-align: center;">20 Jumping Squats</div><div style="text-align: center;">10 total stair climb</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">as many rounds in 20 minutes of:</div><div style="text-align: center;">20 KB swings</div><div style="text-align: center;">30 decline situps</div><div style="text-align: center;">20 push ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">bonus: YOGA</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-514148620826358351?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-17422872682423355902009-10-13T17:56:00.003+03:002009-10-14T11:55:47.856+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/StWRZ3ZrrSI/AAAAAAAAA68/MKFpxJvoBrY/s1600-h/13+OCT+CF+012.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/StWRZ3ZrrSI/AAAAAAAAA68/MKFpxJvoBrY/s200/13+OCT+CF+012.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5392376002400464162" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/StWRZbL2VzI/AAAAAAAAA60/dCVSn2sy37g/s1600-h/13+OCT+CF+015.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/StWRZbL2VzI/AAAAAAAAA60/dCVSn2sy37g/s200/13+OCT+CF+015.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5392375994826250034" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/StWRYx0tKaI/AAAAAAAAA6s/c6bVnEAfpVA/s1600-h/13+OCT+CF+005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/StWRYx0tKaI/AAAAAAAAA6s/c6bVnEAfpVA/s200/13+OCT+CF+005.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5392375983723325858" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/StWRYdpokwI/AAAAAAAAA6k/jpSSGdPocm4/s1600-h/13+OCT+CF+003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/StWRYdpokwI/AAAAAAAAA6k/jpSSGdPocm4/s200/13+OCT+CF+003.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5392375978308178690" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/StWRXpN1VlI/AAAAAAAAA6c/QrsCxtPLPiQ/s1600-h/13+OCT+CF+018.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/StWRXpN1VlI/AAAAAAAAA6c/QrsCxtPLPiQ/s200/13+OCT+CF+018.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5392375964232930898" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">3 rounds of,</div><div style="text-align: center;">10 jumping squats</div><div style="text-align: center;">10 burpees</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">Lift Day</div><div style="text-align: center;">3, 3, 3 Shoulder Press</div><div style="text-align: center;">3, 3, 3 Deadlift</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow...main gym, warm up starts @ 1700, </div><div style="text-align: center;">then yoga @ 1800 (building 1701)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-1742287268242335590?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com0tag:blogger.com,1999:blog-2187054652366233951.post-77019210687998192942009-10-12T20:40:00.003+03:002009-10-12T22:25:38.407+03:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/StN-4BguOYI/AAAAAAAAA6U/t4B74Qtccko/s1600-h/Tikrit+09+034.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 180px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/StN-4BguOYI/AAAAAAAAA6U/t4B74Qtccko/s200/Tikrit+09+034.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5391792679836072322" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_i-okjFNdz5M/StN-3tprIeI/AAAAAAAAA6M/i9synZ-LwoQ/s1600-h/Tikrit+09+023.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 164px;" src="http://3.bp.blogspot.com/_i-okjFNdz5M/StN-3tprIeI/AAAAAAAAA6M/i9synZ-LwoQ/s200/Tikrit+09+023.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5391792674504909282" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_i-okjFNdz5M/StN-3SMOPvI/AAAAAAAAA6E/tGVbUH2RbSY/s1600-h/Tikrit+09+028.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 196px;" src="http://1.bp.blogspot.com/_i-okjFNdz5M/StN-3SMOPvI/AAAAAAAAA6E/tGVbUH2RbSY/s200/Tikrit+09+028.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5391792667133624050" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_i-okjFNdz5M/StN-2tx6OXI/AAAAAAAAA58/gtFZYODKf-M/s1600-h/Tikrit+09+020.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_i-okjFNdz5M/StN-2tx6OXI/AAAAAAAAA58/gtFZYODKf-M/s200/Tikrit+09+020.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5391792657359583602" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_i-okjFNdz5M/StN-2CW653I/AAAAAAAAA50/G9kA_qYxLDE/s1600-h/Tikrit+09+015.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://4.bp.blogspot.com/_i-okjFNdz5M/StN-2CW653I/AAAAAAAAA50/G9kA_qYxLDE/s200/Tikrit+09+015.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5391792645703657330" /></a><br /><div style="text-align: center;">Warm Up:</div><div style="text-align: center;">thanks to John who taught us a little bit about boxing</div><div style="text-align: center;">and got us warmed up!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">WOD:</div><div style="text-align: center;">Elizabeth</div><div style="text-align: center;">21-15-9</div><div style="text-align: center;">Cleans (95/135#)</div><div style="text-align: center;">Dips </div><div style="text-align: center;"> (should be on rings, but we don't have any)</div><div style="text-align: center;"><br /></div><div style="text-align: center;">tomorrow: </div><div style="text-align: center;">1630 main gym</div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2187054652366233951-7701921068799819294?l=speicheriraqcrossfit.blogspot.com' alt='' /></div>Speicher, Iraq CrossFithttp://www.blogger.com/profile/05859712903864008410noreply@blogger.com1