10-15-11
Complete the following for time “Helen” 3 Rounds For Time Of: Run 400 meters 21 Kettlebell swings, 1.5 Pood 12 Pull ups
10-13-11
Complete the following for time: ” Filthy Fifty” 50 Box jumps 24 (inch box) 50 Jumping pull-ups 50 Kettlebell swings (1 pood) Walking Lunge 50 steps 50 Knees to elbows 50 Push press (45 pounds) 50 Back extensions 50 Wall …
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10-12-11
Skill Work: Hang Clean/Power Clean/Squat Clean WOD: “Elizabeth” 21-15-9 Squat Clean, 135 pounds Ring Dips
10-11-11
Intervals: Run 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
10-10-11
For Max Load “CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner …
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10-8-11
Run, Thruster, Pull-up Circuit Races Athletes will be divided into two even teams. Team 1 will complete the WOD while Team 2 coaches. Upon completion, Teams will switch roles. Complete 3 rounds for time of: Run 400 meters 15 Thrusters …
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10-7-11
Complete the following for time 20 Shoulder to overhead, 185lbs 40 Burpees Partition as needed. Post time to comments.
10-6-11
Complete the following for time 5 rounds of: 20 Doubleunders 20 Hollow rocks 20 Good mornings
