Monthly Archives: July 2010

Saturday, July 31, 2010

WOD: “Double Vision” 4 rounds: 400m run 40 squats 30 box jumps (24″/20″) 20 kb swings (55#/35#) 10 k2e

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Friday, July 30, 2010

“Helen” – Make up 3 rounds: 400m run 21 kb swings (53#/35#) 12 pull ups -OR – 21-15-9 Box jumps KB swings

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NEW SCHEDULE

Please check the “Schedule and Pricing” page for our new schedule, which begins the week of August 2, 2010.

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Ft. Bend ISD PD – Take 2

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Thursday, July 29, 2010

Thruster Demo from www.crossfit.com Skill/strength: Death by Pull Up Met Con: “Thrust a Move” WOD begins with 3 box jumps/3 t2b Complete 75 thrusters (75/55) At every minute mark, execute 3 box jumps/3 t2b

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Wednesday, July 28, 2010

Skill: squat therapy Met Con: “Excuse Me” – (changed name; was incorrectly called “Amanda Miller” before) 5 rounds: 3 minutes MANDATORY rest between rounds 100 double under (300 single) 20 burpees

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Tuesday, July 27, 2010

“The Return of Helen” Compare to 06/08 3 rounds: 400m run 21 kb swings (53#/35#) 12 pull ups

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Monday, July 26, 2010

Strength:  Deadlift 3-3-3-3-1 Met Con: “Secretary Hamilton” 10 rounds: 10 ring push ups 10 slam balls (15#) 10 weighted sit ups (35#/25#)

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Saturday, July 24, 2010

WOD: “Flip a Coin” 2 person team: 400m relay – 100m each x 2 w/sandbag, partner rides 150 wall shots (20/14) 125 kb swings (53/35) 100 leg throws 75 wall shots 50 kb swings 25 leg throws 400m relay – … Continue reading

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Friday, July 23, 2010

WOD: “Return of Cindy” make up AMRAP in 20 minutes: 5 pull ups 10 push ups 15 squats

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