Monthly Archives: January 2011

Tuesday, February 1, 2011

compare all below to 12/21/10 Skill/Strength: death by pull up Met Con: “Karen” 150 wall shots for time (20#/14#) rest 5:00 30 burpees for time

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Another Paleo Recipe/Blog Resource

The Foodee Project

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Monday, January 31, 2011

Strength: hang clean 3 x 3 – compare to 12/30/10 Met Con: Big on Top 5 RFT: 40 du (120 single) 20 box jumps (24″/20″) 10 db squat clean (40#/25#) After party: 25 Russian twists

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Saturday, January 29, 2011

Team WOD: 2 or 3 person teams – “Flip A Coin” 400m sandbag/log relay – 100m at a time, partner rides 50 burpees 150 kb swings 125 sdhp 100 partner leg throws 75 kb swings 50 sdhp 25 partner leg … Continue reading

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Friday, January 28, 2011

Skill: L-sits 3 x :30 Met Con: “Clock Rock” AMRAP in 6:00 3 hang clean 3 push press 3 back squats Rest 3:00 AMRAP in 6:00 100m OH carry 10 weighted lunge steps 5 burpees Rest 3:00 AMRAP in 3:00 … Continue reading

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Thursday, January 27, 2011

Strength: strict press 5-3-3-1 Met Con: Paper Planes 5 RFT: 5 hspu 20 wall shots After Party: 20 tire flips – 10 out/10 back

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Wednesday, January 26, 2011

Today\’s WOD Demo from www.crossfit.com Skill: TGU 3 x 3 each side Met Con: CrossFit main site WOD – we’ll call it “Hitch” 3 RFT: 400m run 30 OHS (75#/50#) 21 pull ups After Party: 3 rounds – 5 k2e, … Continue reading

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Tuesday, January 25, 2011

Grace – compare to 12/14/10 30 ground to overhead (135#/95#) Rest 5:00 50 kb swings for time Rest 5:00 500m row for time After party: 50 sit ups

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Monday, January 24, 2011

Strength: deadlift 3 x 3 Met Con: Pushy Annie 50-40-30-20-10 double unders (3xsingles) push ups After party: 25 weighted good morning

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Even Iron Man/Endurance Athletes need Paleo

Paleo for Endurance Athletes Thanks Hannah!

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