Monthly Archives: February 2012

Thursday, March 1, 2012

Skill: Max height box jump Calves Mobility MetCon: “Jumping Bean” 12 Min AMRAP: 30 Double Unders 20 Wall Shots 10 Burpees AP: prowler push/sled pull

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Wednesday, February 29, 2012

Stamina: 50 DU followed by 800m run for time Front rack position mobility MetCon: “Triple Triplet” 3 rft: 12 Front Squat (135/95) 24 CF Push Ups 36 Sit Ups AP: Weighted tabata plank hold

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Tuesday, February 28, 2012

Skill: max distance handstand walk (or handstand practice) Mobility: Rib cage/Shoulder range mobility MetCon: “Helen” 3 rft: 400m run 21 kb swings (53#/35#) 12 pull ups Ap = 200m single arm farmer’s carry w/kb from wod (switch at 100m)

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Monday, February 27, 2012

End of Challenge REASSESSMENT! 800m run for time 3:00 bear complex 10:00 Cindy Go over goals and weight with Nikki/Ben “After” photos Winners will be announced at the end of the week!

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Sunday, February 26, 2012

OPEN GYM hours are extended from 10:00am – 2:00pm in order for everyone on the Games Open team to have his/her WOD scored.

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Saturday, February 25, 2012

2 man teams battle buddy! – courtesy of Bayou City CrossFit 57 Reps of Each Completed by the Team 1. Box Jumps, 20” 2. Push Press, M 95, Coed 75, W 55 3. Sit ups w/ Dynamex toss, M 20, … Continue reading

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Your People Doing 12.1

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Friday, February 24, 2012

Speed/Stamina: 500m row for time Mobility: quads & glutes MetCon: “Kick Curtis in the P” 30 Curtis P’s for time (115#/75#) Curtis P= Dead lift/hang power clean/lunge right/lunge left/push press After Party = 30 Towery situps 6:30pm ADVANCED = CROSSFIT … Continue reading

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Thursday, February 23, 2012

Strength: Power jerk 2-2-2-1 Mobility: tight hips MetCon: “To the Window, To the Wall” AMRAP in 12:00 3 wall climbs 6 db squat cleans(35#/20#) 9 db twists (single db, l/r = 1) After party = 50 flutter kicks (l/r = … Continue reading

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Wednesday, February 22, 2012

Strength: 3×3 TGU each arm Mobility: squat therapy “Body Weight Biznus” 3rft: 50m bear crawl 10 clapping push ups 15 Games standard box jumps (feet completely on top of box) (30”/24”) 10 ring dips 15 hands free get ups After … Continue reading

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