Monthly Archives: July 2012

Wednesday, August 1, 2012

Speed/stamina: 1200m Indian run (break into 2-3 groups by speed) Mobility: shoulders and hips Set up will take time for this WOD. Please use metal plates if necessary. LISTEN to your coach and use the assistant coaches to help you … Continue reading

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Tuesday, July 31, 2012

Mobility & Skill: power snatch for high volume reps MetCon: “Randy” – compare to 6/19 75 power snatch (75#/55#) After party: 75 ab mat sit ups

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Monday, July 30, 2012 – CrossFit Games Regionals WOD Week

Skill: hspu clinic or 3 x 10 hspu if you have them (try strict or fewer mats) MetCon: Regionals Individual Event #6 = 17:00 cut off For time: 3 rounds of: 7 Deadlifts (345# / 225#) 7 Muscle-ups (scale = … Continue reading

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Sunday, July 29, 2012

Open gym: noon-2

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Saturday, July 28, 2012

CROSSFIT DODGEBALL!!!! We split up into two teams outside —each team must remain on their side. Even number of guys and girls on both teams. We throw balls at each other. The object is not to get hit. If you … Continue reading

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Friday, July 27, 2012

Speed/stamina: 500m row/400m run for time – compare to 2/16 Mobility: hip openers and shoulders Games Open 12.5 AMRAP in 7:00 3 thrusters (100#/65#) 3 c2b pull ups 6 thrusters 6 c2b pull ups 9 thrusters 9 c2b pull 12, … Continue reading

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Thursday, July 26, 2012

Strength skill: 15:00 of Atlas Stones Games Open 12.4 AMRAP in 12:00 150 wall shots (20#/14#) 90 du 30 mu After party: stretch quads! (believe us….you will need to!)

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Wednesday, July 25, 2012

Mobility: lacrosse ball to shoulder opener Skill: tabata hollow rockers (:20)/hollow hold (:10) Games Open 12.3 AMRAP in 18:00 15 box jumps (24”/20”) – must pause at top of box 12 push press (115#/75#) 9 t2b After party: 3 x … Continue reading

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Tuesday, July 24, 2012

Speed/stamina: For time: 200m run; :30 rest; 200m run Mobility: calves for du MetCon: “Annie” compare to 6/12 50-40-30-20-10 Double unders Sit ups After party: 50 Deadlift (bodyweight) – Rx only if your deadlift 1rm >/= 1.5 x BW, otherwise … Continue reading

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Monday, July 23, 2012 – CrossFit Games Open WOD Week

We did the CrossFit Games Open WODs beginning February 28, 2012. 91 of us participated on the 1525 team so a bunch of you have a “compare to”. We are, for the next 3 weeks, going to have a 2012 … Continue reading

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