Monthly Archives: March 2013

Monday, April 1, 2013

Speed/stamina: 2k row relay (250m increments) Wod: the 300 club 50 Double unders 40 power snatch (75#/55#) 30 sit ups 20 floor wipers (each tap = 1) 10 ring dips 400 m run 10 ring dips 20 floor wipers 30 … Continue reading

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Sunday, March 31, 2013

Closed for Easter Holiday

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Saturday, March 30, 2013

8:30am = Yoga for CrossFit 9:15am = Team WOD Buy-in: 1000m row (250m relay) 2 rounds: 20 burpees 40 kb sdhp (53/35) 60 push ups 80 sit ups 100 slam balls Cash out : 800m run (200m relay) U.S. Army … Continue reading

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Friday, March 29, 2013

Games Open 13.4

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Thursday, March 28, 2013

skill/strength: 4 sets ring rows x 6 reps (:02 on way up; :01 hold at top: :02 decent; :01 hold at bottom) MetCon: Twobata (4:00 tabata sets of alternating movements) set 1 = Wallballs; Pushups 1:00 rest set 2 = … Continue reading

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Wednesday, March 27, 2013

strength: snatch complex (power snatch + snatch balance) 5 x 1 metcon: Jax 4 rft: 5 front squats (155/110) 10 burpees 20 du after party: 50 med ball partner sit ups

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Tuesday, March 26, 2013

skill: Atlas stone to shoulder – 3 x 3 metcon: Mary- compare to AMRAP in 20:00 5 hsup 10 pistols 15 pull ups after party: none

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Monday, March 25, 2013

skill: max height standing box jump metcon: Humphrey 30 shoulder to overhead (95#/65#) 400m run 30 hang power clean 400m run 30 shoulder to overhead after party: 25 ghd sit ups

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Sunday, March 24, 2013

Open Gym 10:00am – 2:00pm

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Saturday, March 23, 2013

8:30am = Yoga for CrossFit 9:15am = Team WOD 3 person teams all athletes working at the same time to complete: 300 burpees 200 push ups 100 pull ups Every 3:00, team runs 200m U.S. Army Staff Sergeant Edwardo Loredo, … Continue reading

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