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March 18, 2013
Great job this weekend on 13.2 guys!! You all put up some really impressive scores!! STRENGTH: Backsquat 5×1 WOD: For Time: 50 Wall Balls 20/14 400 M Run 50 Snatch 45/35 400 M Run 50 KB Swings 24/16
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March 17, 2013
Skill EMOM for 7 minutes 7 Push-ups7 Toes-To-Bar WOD AMRAP in 8 Minutes 5 Power Clean 185/135lbs45 Double Unders
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March 16, 2013
Strength Working from the floor: EMOM for 10 minutes 3 OHS ~ 75% of 1RM Snatch WOD AMRAP in 10 Minutes of 5 Push Press 115/75lbs10 Deadlift 115/75lbs15 Box Jump 24/20in
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March 15, 2013
Strength Working from the floor, find your 2RM Power Jerk WOD 5 Rounds for time of: 10 Burpees20 Dumbell Snatch (10 each arm) 40/30lbs200M Run
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March 14, 2013
13.2 Was announced today! We can’t wait to see you all go for it again this weekend! If you can not make the Saturday or Sunday posted times make sure you talk to Kirsten or another coach about setting up a make up time. During class times will typically not be a good time to […]
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March 13, 2013
Skill Kipping skills practice. Work on refining your kipping or butterfly pull-up and/or muscle-up on bar and rings. WOD 200M Farmer Carry 10-1 Clapping Push-Ups1-10 Box Jumps 24/20in200M Farmer Carry
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March 12, 2013
Remember it’s Tuesday! 5:30 class is dedicated to Olympic lifting! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight! Strength 8×3 Weighted Dips WOD 800M Run20 Situps10 Dumbell Thrusters 45/30lbs400M Run25 Situps15 Dumbell Thrusters200M Run30 Situps20 Dumbell Thrusters
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March 11, 2013
Congrats to everyone who got through 13.1 this week! It was really impressive to watch you all work SO hard!! Great work CFD!! Strength EMOM 10 MIN 3 Power Clean ~ 75% of 1 RM WOD AMPRAP in 10 Minutes 20 Kettlebell Swings 24/1610 Deadlifts 225/155
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March 10, 2013
Skill Use 10 Min to establish a new PR at an Unbroken Double Under Pyramid. Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5 WOD “Cindy” AMRAP in 20 Minutes of 5 Pull-Ups10 Push-Ups15 Squats
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March 9, 2013
Reminder that Open WOD 13.1 is happening today at CFD! Show up by noon to get ready to warm up, get a heat assignment and go over the standards for judging. Can’t wait to watch everyone go hard! Skill 2K Meter Row for Time WOD AMRAP in 8 minutes of 10 Power Cleans 115/75lbs10 Front Squats10 […]