Monthly Archives: February 2011

Tuesday, March 1, 2011

“Lucy” 5 rft: 5 pull ups 10 burpees 400m run

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Monday, February 28, 2011

TODAY IS THE RE-ASSESSMENT, WEIGH IN AND AFTER PHOTOS FOR THOSE OF YOU WHO WERE IN THE NUTRITION CHALLENGE. IF YOU WERE NOT, YOU WILL STILL DO THE 2 MINUTE MAX WOD FOR ASSESSMENT PURPOSES. 2:00 Max, 3:00 rest between … Continue reading

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Sunday, February 27, 2011

Open Gym 12:00 noon – 2:00pm

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Saturday, February 26, 2011

A Thousand Points of Light – team WOD 1,000m jump rope run relay- non moving members hold plank 1,000 turns of the jump rope – whole team moving at once 1,000# deadlift (1rm is 225#, all team members must execute … Continue reading

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Friday, February 25, 2011

Strength: clean and jerk 3 x 1 MetCon: Bottle Rocket 5 RFT: 21 wall shots (20#/14#) 15 box jumps (24″/20″) 9 K2E

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Thursday, February 24, 2011

Skill: 3 attempts at max unbroken double unders (practice if you don’t have them yet) Met Con: Ginger Streak AMRAP in 15:00 10 push press (95#/65#) – (begins outside, run into pull up station) 50m sprint 2 rounds Cindy (Cindy … Continue reading

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Wednesday, February 23, 2011

Skill: squat therapy Met Con: Turning Japanese 100 sdhp w/kb (#70/50#) every time you rest, 3 burpees

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Tuesday, February 22, 2011

Speed/stamina: 2 x 100m suicide sprints MetCon: “Elizabeth” – first of this next 6 weeks’ “Girl Tuesdays” 21-15-9 squat cleans (135#/115#) ring dips

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Monday, February 21, 2011

Skill: max times hs hold Met Con: CrossFit FTF (courtesy of Kevin @ CF FTF) 5 rft: 30 du (120 singles) 20 kb (53#/35#) 10 burpees

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Sunday, February 20, 2011

OPEN GYM 12:00NOON – 2:00PM

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