Monthly Archives: August 2012

Saturday, September 1, 2012

Team WOD Complete each movement before going to next: 500 du (scale = 1,000 su or 500 lateral jumps) 400 squats 300 push ups 200 slam balls (15#/10#) 100 pull ups 1000 Hero WOD: “DT” 5 RFT: 12 Deadlift (155#/105#) … Continue reading

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Friday, August 31, 2012

Skill: handstand walk (scale = shoulder taps) Mobility: overhead and squat mobility MetCon: “C.J. Express” AMRAP in 6:00 5 hanging squat snatch (95#/65#) 10 med ball sit ups (20#/14#) 15 pts./round – partial counts Rest 2:00 AMRAP in 6:00 5 … Continue reading

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Thursday, August 30, 2012

Skill: p-bar dip test Rx = 3 dips, walk to one end, 3 dips, walk back on bar until fail Scale = max hold above p-bar MetCon: “Red Headed Columbian” Buy-in: 25 burpees 3 Rft: 7 C&j (135#/95#) 14 Air … Continue reading

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Wednesday, August 29, 2012

Mobility: Forearms and grip Strength: 15:00 for hang power clean 3rm MetCon: “Double Dream Hands” 200m OH plate carry (45#/35#) 10 Hanging plate to overhead 20 Off-set plate push ups (alternating) 10 Hanging plate to OH 20 Plate Russian twists … Continue reading

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Tuesday, August 28, 2012

Speed/stamina: 1,200m run at 75% effort, not for time Mobility: hamstrings and deadlift set up MetCon: “Diane” 21-15-9 Deadlifts (225#/155#) HSPU After party: 25 kb round-the-world w/partner (total circle = 1 rep)

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Monday, August 27, 2012

Skill: hspu for Diane (kipping) Mobility: laterals stretch w/bands MetCon: “Lots of Real Estate” AMRAP in 14:00 2 wall climbs 4 barbell push ups 6 hands free get ups (scale = 1 sit up, stand up and 1 air squat … Continue reading

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Sunday, August 26, 2012

Open gym: noon-2

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Saturday, August 25, 2012

TEAM Chipper (teams of 2) For time: 60 partner med ball situp throws 30 DL (225#/155#) – partner in wall sit 120 DU – partner does jumping lunges 30 Push press (135#/65#) – partner does hs hold 60 Pull ups … Continue reading

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Friday, August 24, 2012

Mobility: hip flexors Skill: rope climbing and proper squat form MetCon: Humpty Hump – courtesy of Atomic CrossFit (25:00 time cap) 100 air squats 4 rope climbs 75 air squats 3 rope climbs 50 air squats 2 rope climbs 25 … Continue reading

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Thursday, August 23, 2012

Mobility: jumping mechanics Skill: max height box jump – compare to 6/22 MetCon: 3 rft: 8 power clean (155#/115#) 100m off-set farmer’s carry (70/60; 40/35 – db or kb) 7 hspu (45#/25# w/ab mat) 100m off-set farmer’s carry After party: … Continue reading

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