Monthly Archives: April 2013

Wednesday, May 1, 2013

skill: 40 hands free get ups for time metcon: Body Movin’ For time: 20-15-10 deadlifts (body weight) pull ups after party: 2 x 20 sledge swings per side

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Tuesday, April 30, 2013

strength: snatch balance (for form, no score) Member WOD Tuesday = Christine Oliver: Jump Up, Get Down, Run Around AMRAP in 20:00 10 box jumps (24”/20”) 20 burpees 30 DUs 200 m Run After party: 3 x 10 t2b

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Monday, April 29, 2013

skill: bar muscle ups; 3 x 7 bar mu MetCon: Mash Up amrap in 5:00 7 power cleans (115/75) 7 hspu rest 1:00 amrap in 5:00 7 barbell rows (115/75) 7 barbell push ups rest 1:00 amrap in 5:00 7 … Continue reading

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Sunday, April 28, 2013

Open Gym = noon to 2:00pm LuLuLemon sale/swap 2:00pm to 4:00pm

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Saturday, April 27, 2013

8:30am = Yoga for CrossFit 9:15am = Team WOD 3 person teams: complete 5k row in 500m increments person 1: row person 2: barbell sdhp (75#/55#) person 3: t2b score = time & reps 10:00 = Hero WOD U.S. Army … Continue reading

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Friday, April 26, 2013

Strength: Front squat 3rm MetCon: Ring My Bells AMRAP in 16:00 10 kb swings 53/35 10 figure 8’s 10 sdhp After party: tabata flutter kicks 6:30pm Advanced Class 3 rft: 20 bw back squat 20 box jump (30″/24″) 20 bw … Continue reading

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Thursday, April 25, 2013

speed/stamina: 800m run for time (compare to 02/01/13) MetCon: “Bull’s Eye” 21 Power Cleans (95/65) 100 Barbell Hops 18 Power Cleans 100 Barbell Hops 15 Power Cleans 100 Barbell Hops 12 Power Cleans 100 Barbell Hops After party: 100 sit … Continue reading

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Wednesday, April 24, 2013

strength: Max weight you can complete 10 thrusters in :60; 3 attempts with 2:00 rest between each attempts Metcon: Otto 5 rft: 10 db squat clean (40#/25#) 15 db push ups 50m bear crawl after party: 25 kb Russian twists

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Tuesday, April 23, 2013

skill: power snatch clinic MetCon: “Randy” 75 power snatch (75#/55#) after party: 2 x 10 k2e, 10 t2b

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Monday, April 22, 2013

  strength: 1rm power clean MetCon: 10-9-8-7-6-5-4-3-2-1 hspu wall shots t2b 20 du between triplet sets after party:  30 sledge swings per side  

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