Monthly Archives: August 2011

Thursday, September 1, 2011

SPEED/STAMINA: 5 x 100m sprints, walk back METCON: 2009 Crossfit Games “The Couplet” – modified 3 RFT 15 hang squat snatch (75#/45#) 30 wall shots (20#/14#) AP: 20 kb figure 8’s

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Wednesday, August 31, 2011

SKILL: 3 X 10 parallel bar dips METCON: “SWOD” 3 RFT 400 m run 21 box jumps (24″/20″) 15 KB Swings (53/35) 9 thrusters (95, 65) AP: 3 x 10 GHD hip extensions Board bosses = Jackson and Susie

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Tuesday, August 30, 2011

WARM UP WOD: 2 people – 5:00 of 3 med ball squat clean and toss METCON: “Grace” 30 Clean & jerk (135#/95#) AFTER PARTY: 75 ab mat sit ups Board bosses: power clean = Kathy B. and Jackson; MetCon = … Continue reading

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Monday, August 29, 2011

STRENGTH: power clean 5-5-3-3-1 (compare to 06/13) METCON: “DU Hoss” 100 DU 50 lunge steps 80 DU 40 push ups 60 DU 30 air squat 40 DU 20 burpees 20 DUs 10 ring dips AFTER PARTY: 5 wall climbs

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Sunday, August 28, 2011

Open Gym noon – 2:00pm Advanced WOD noon – 2:00pm AMRAP in 12:00 Heavy OHS (3-5 rep max) 2 x OHS#/reps in front squat 3 x OHS#/reps in back squat

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Saturday, August 27, 2011

Saturday 8/27 “Joe’s Diner” Teams of 3 3000m row 100 thrusters (95/65) 300 KB swings (53/35) (1 person per station. all start at same time and rotate stations after 1 min of work making sure to give number to next … Continue reading

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Friday, August 26, 2011

Skill: death by sit ups – 1st minute do 10, add 5 to each minute until you cannot complete that minute’s reps MetCon: Metcon: “7 deadly sins” 7 rft: 7 bent over rows (95#/65#) 7  push press 7 jumping squats … Continue reading

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Thursday, August 25, 2011

Skill: max timed handstand hold (compare to 5/20) MetCon: “Red Alert” 10-9-8-7-6-5-4-3-2-1 squat clean (135#/95#) 200m run (10 sc/200m run, 9 sc/200m run, 8 sc/200m run…..etc.) AP: 20 wall shot sit ups Board Bosses = Vicente and Nancy 500m Row … Continue reading

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Wednesday, August 24, 2011

Speed/stamina: 2 x 500m row for time – 3:00 rest between rows MetCon: “Quinceanera” AMRAP 15 mins 15 Box Jumps (24#/20#) 15 KB Swings (53#/35#) 15 Toes to Bar (scale = v ups) 15 Burpees After party: 15 weighted (bar) … Continue reading

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Tuesday, August 23, 2011

Skill: 15:00 to work on kipping/butterfly pull ups/muscle ups This is our 1st MEMBER WOD TUESDAY! MetCon: “Quack Attack” 5 RFT: 10 overhead squats (95#/65#) 10 med ball sit ups (20#/14#) 10 ring push ups 200m run After party: 20 … Continue reading

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