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Thursday 3/20/2014 WOD http://www.telegraphcrossfit.com/thursday-3202014/

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NameTelegraph CrossFit
OwnerAngel Orozco
Websitewww.telegraphcrossfit.com
Phone415- 215-1088
Emailtelegraphcrossfit@gmail.com
Address3545 Geary Blvd.
San Francisco, CA 94118

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[pullquote align="right"]It takes time and practice and patience to develop a skill. Despite my...
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CrossFit CSA posted on Facebook

Power WOD 4/24/15 Back Squat 10x2 at 60% 1RM ***Focus on FORM AND SPEED! Rest no more than 1 min between sets Asst: EMOM 20 min ODD- 50' Burpee Broad Jump EVEN- 7 Strict Pull Ups ( or 7 banded strict pull ups- use lightest band possible)

CrossFit CSA posted on Facebook

Part A) Work up to a moderately heavy Snatch weight, then... 10 min EMOM of: 1 Snatch *Pay special attention to your foot work, getting as tall as you can in your pull, throw the weight to lockout every time. Part B) 3 rounds for time: 10 OHS (135/95) 50 Double Unders

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Antioch CrossFit posted on Facebook

SAVE THE DATE!!! Battle on sunset 2 will be held on Saturday August 29th!!! We will have Rx, Scaled and a Masters Division. I'll provide more details the closer we get! If you have any questions...please feel free to email me at allanl@antiochcrossfit.com.

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We are an official pick up site for Tara Firma Farms! They do their drop TODAY (every Thursday!) Get your grub on!

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How does your family attack the weekends? Hopefully it's not in front of the T.V.

CrossFit Valley View shared an image on Facebook

Looks like cfvv promotion, to me. Congratulations once more athletes, come celebrate tomorrow at 630pm with us.

San Francisco CrossFit posted on Facebook

Hey All, only a few spots left for the ROWING workshop this Sunday! https://www.facebook.com/events/321847014652615/329801830523800/ http://sanfranciscocrossfit.com/row_april2015/

Big Horn CrossFit posted on Facebook

A good man can make you feel sexy, strong, and able to take on the world. Oh wait ... that's CrossFit ... CrossFit does that.

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We turned the "Events" board into a "Goals" board -- make sure you write down THREE of your goals...then, you'll be able to see them every day you come in!

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Coach Ben is proud to announce three more CrossFit One Academy athletes have earned their wings! They are now ready to take flight in regular wod classes and we're super excited for them! Congratulations Jake, Heather, and Mahkai!

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Today's Endurance WODs for 5pm are: Endurance - EMOM: - Evens: 10 Wall Balls (20/14) + 20 Supermans - Odds: 10 Jumping Lunges (R/L = 1) + 20 Hollow Rocks Run Club - 3 Rounds for time: - 500m Row - 21 Wall Balls (20/14)

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Ah, to be young and ridiculously flexible. Especially after 100 burpees! #crossfit #crossfitdeco #gals #burpees #flexibility #crossfitteens #wod #workout #girlsruleboysdrool #keepcommentsGrated

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CrossFit Verve shared an image on Facebook

Verve and @barcode_fit have teamed up to make a Verve Regionals shirt. It is available through pre-order only. Wear the shirt in support of #teamverve, all proceeds go towards sending the team to Dallas. In store pick up will be available before Regionals. Shipped shirts will go out after Regionals. http://barcodefit.com/collections/verve Order by Sunday April 26th, 6 pm. #regionals bound

CrossFit Roots shared a link on Facebook

Check out Googs' article on his two year CrossFit anniversary! "In the ensuing years, I've traded some fat for muscle and yet I'm about 20 pounds lighter than I was. I can hop on the bike and go hammer out some miles, or hike a mountain, or run a 5K in about 20 minutes. Like, right now, if need be. But I get the best satisfaction out of just showing up at the gym five times a week, and doing what's on the board, or whatever Ryan the Olympic Weightlifting Coach tells me to do. Occasionaly I get to try the same workout a second or third time (in two years of this stuff, I've yet to do any one workout more than 4 times (and that is awesome)), and revel in the progress. I'll either do things faster, or with more weight on the bar, or less "scaled" in some other way. Inching closer to doing the workouts "as prescribed" is a goal that never goes away, and always keeps things interesting. In short, I am a new dude since starting CrossFit, and I hope to continue doing it for a really long time." http://www.rumblestrip.org/2015/04/22/its-more-than-just-exercise/

Lifeworx Fitness posted on Facebook

Thruster x3 WOD 9-7-5 Hand Release Burpee Snatch (135/95)

CrossFit Campbell shared a link on Facebook

My fitbit #Fitstats_en_US for 4/22/2015: 19,030 steps and 8.5 miles traveled. http://t.co/Gy7JTuHK4R

CrossFit Campbell shared a link on Facebook

What would you attempt to do if you knew you could not fail? #crossfitcampbell http://t.co/ews9PGES0L

CrossFit Deco posted on Facebook

The workout for 4/23 is... Tabata: Handstand Holds WOD - 4 Rounds, switching movements each minute. 1 min rest between rounds. For total reps: 30s on/30s off - Jumping Lunges (count each lunge, not R/L = 1) - Plyometric Push Ups - Slam Balls (40/30) - Grasshoppers (count each touch, not R/L =1) Suggested Stretches: Couch Stretch, Samson Stretch, Chest Opening on the Wall Jeopardy! Category: Ancient History Answer: You probably don't have to consult an oracle to know that the Pythian Games were held every 4 years in this city

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Be sure to check out today's #CrossFit #WOD on the I AM CrossFit site! http://iamcrossfit.com/

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Whiteboard 4/22/15 1RM Push Jerk and The Great Earth Day "Clean" Up

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It's official!! #teamverve is heading to Dallas, TX for the South Regionals. We are super excited. Stay tuned for a link to pre-order a #teamverve Regionals T-shirt to wear in support. And over the next few days you will get to meet the 4 men and 4 women who will be representing Verve. Nate, Anna, Courtney, Lillie, Nicole, Trey, Eric (not pictured), and Matt (not pictured). S@#t is about to get real. @bananna2042 @elillie10 @foshosheps

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CrossFit Verve posted on Facebook

New WOD: Power Snatch 3-3-3-3-3 Overhead Squat 2-2-2-2-2 Snatch 1-1-1-1-1 Then, every minute on the minute x 5 minutes: 1 Snatch @ 75% of today’s 1 rep max Post loads to comments and BTWB #teamverve Regional shirts, get ‘em while you can!! It’s official!!! #teamverve is...... Click for more: http://www.crossfitverve.com/?p=17961

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Good things to remember.

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Thursday | April 23rd

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You know what time it is!!! #likesforburpees #burpeesbuildcharacter #letumhaveit #springbuybackplan

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http://crossfitstar.com/wod-thursday-april-23-2015/

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Big Horn CrossFit posted on Facebook

WOD 4/23/15 5-minute AMRAP of: 30 Double-unders 10 Push-ups Rest 2:00 5-minute AMRAP of: 30 Double-Unders 8 Knees-to-Elbows Rest 2:00 5-minute AMRAP of: 30 Double-unders 6 Burpees

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#crossfit305 #crossfita1a #webelieveineachother #worldsbestgym

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#Repost @bicepslikebriggs・・・Tuesday's Regatta: 3 x 500m @2km pace on 2 min rest (1:47) Rest 6 min 3 x 500m 3 seconds faster than 2km pace on 2 min rest (1:44) Rest 6 min 1 x 500m 6 seconds faster than 2km pace (1:41) Rest 2 min 1 x 500m all out effort (1:36.3) #rowrowrowyaboat #miamiheatsucks #humiditymakesmeshiny #teamPRGNX @reebokfitness @roguefitness @progenex @glc2000uk @themarcpro @onutritionals "" by @ianwittenber

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More Outstanding results from some Amazing Athletes!

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CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFit View Public Whiteboard: http://bit.ly/1HWAemR Metcon 23 (Time) Row 750 Meters 40 Burpee Box Jump Overs 24/20" Run 800 Meters 6 Rope Climbs, 15' 100 Walking Lunge Steps 50 Double Unders 40 Wall Ball Shots, 20/14#, 10/9' 30 Burpees Burpees are 2 foot to 2 foot (no walk back/walk up), touch 8/7' target Supplement Metcon (No Measure) GHD or Floor Core Circuit 20 Side touches 10 GHD Sit ups 10 1/2 GHD sit ups 3 Rounds GHD version: https://www.youtube.com/watch?v=FtC2y-6Sibs Floor version: https://www.youtube.com/watch?v=uoDvNl1CMkE

CrossFit 305 shared a link on Facebook

CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFit Unloaded View Public Whiteboard: http://bit.ly/1HWAe6p Gymnastics Metcon (No Measure) 10 min EMOM 1st min3-5 strict pull-ups 2nd min 5-10 shoot thrus http://youtu.be/n6Nt6lV_tpY Metcon (AMRAP - Reps) From 0-3 minutes 200 meter run 10 burpees From 3-6 minutes 200 run 15 burpees From 6-9 minutes 200 run 20 burpees From 9-12 200 run 25 burpees From 12-16 minutes 200 run Max burpees! Score is total number of burpees Core 10 rounds 10 Russian twists(no weight) 10 v-ups

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Came-row, Rowmy Pop and Scott Rowberts finishing up the 2011 regionals event 1

CrossFit Peachtree posted on Facebook

WOD for Thursday, April 23rd, is... OLY A. 6x1 3-Position Clean + Push Jerk (Top Down, high hang/hang/floor/jerk) (ONLY 6 lifts!) B. 8x1 Power Snatch (ONLY 8 lifts after your warm up!) C. 5x3 Snatch Grip Push Press + 2 OHS ENDURANCE For Time 3 Rounds 800m Row 100ft Bear Crawl 800m Run

CrossFit Prestige posted on Facebook

710 (4/23/15) *Laying off the barbell and shoulders today. 20 minute amrap 50 Box Jump Overs #24"/20" 400m Run (weather permitting) 30 Cal Row 20 Med Ball Cleans #20/14

dinah published the post Pumpkin Raisin Haystacks on Nutrition WOD
I made my Paleo Haystacks this morning and bagged up some for people at CFC. It made me think about...
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Anti inflammatory. Pain reducing. Bromelain-containing. This smoothie is one of my recipes that...