Monthly Archives: March 2011

Friday, April 1, 2011

Skill: l-sits 3 x 5:00 Met Con: 4 rft: 1,000 burpees 10k run 4,265 sit ups After party – go to your local ATM and withdraw $3,000. Bring to Nikki. Have a nice day. APRIL FOOLS! Skill: 10;00 work on … Continue reading

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Thursday, March 31, 2011

Strength: clean & jerk 3-2-1 MetCon: Unfair Advantage 5 rft: 10 uneven step ups (switch hands at 5) 100m uneven farmer’s carry (switch hands at 50m) 10 offset push ups/ring rows (switch sides at 5) After party: 20 med/slam ball … Continue reading

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Wednesday, March 30, 2011

Strength: back squat 3 x 5 MetCon: Fired Up AMRAP in 12:00 3 ring dips 10 kb swings 10 kb figure 8’s After party: 5 wall climbs; 20 t2b

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Tuesday, March 29, 2011

Warm Up WOD: 3 rft: 10 wall shots 10 wall ball cleans 10 wall ball press Girl WOD #6 – Dianne 21-15-9 deadlifts (225#/155#) (185#/135#) hspu After party: lower back foam roll

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Monday, March 28, 2011

Skill: hs hold 3 x 1:00 MetCon: Fittest Games Fix 20 lateral burpee buy in 200m run 15 db snatch each arm (50#/35#) (40#/25#) 200m run 15 db press each arm 200m run After party: tabata squats, bottom hold

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Sunday, March 27, 2011

OPEN GYM 12:00 NOON – 2:00PM TODAY IS THE LAST DAY YOU CAN DO THE QUALIFYING WOD #1 FOR SUBMISSION. IF YOU WANT TO TRY IT ONE LAST TIME, IT HAS TO BE AT OPEN GYM.

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Saturday, March 26, 2011

“Fight Gone Body” Executed Fight Gone Bad style, working for 1:00 at each station for 3 rounds. 1:00 rest between rounds. People will work in pairs where the first person does the 3 rounds (17:00) as the partner counts reps, … Continue reading

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Friday, March 25, 2011

Stamina/Speed: 2 x 400m timed runs MetCon: Badger Milk 7 rft: 10 slam balls 10 ring push ups 10 sdhp w/kb (70#/50#) After party: 30 kb figure 8’s

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Thursday, March 24, 2011

http://games.crossfit.com/compete/workouts/double-under-power-snatch Above is the Movements Standards for the WOD #1 Skill: du practice, if needed, for 5:00 MetCon: CrossFit Games Open Qualifying WOD #1 AMRAP in 10:00 30 du 10 power snatch (75#/55#) Power snatch can be clean & jerk … Continue reading

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Wednesday, March 23, 2011

Skill: 10 minutes to work on skills (hspu, kipping pull ups, muscle ups, double unders, ring dips, etc.) Met Con: 4 Piece Orchestra 4 person teams: AMRAP in 20:00 30 pulls on the rower (7 damper) kb swings db weighted … Continue reading

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