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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 […]
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March 8, 2013
Awesome job to everyone who has hit Open WOD 13.1 so far! You guys are doing great! We’ll see the rest of you on Saturday to get this one done! Show up at noon to start getting warmed up and get assigned to a heat. We will need everyone to help judge eachother as well. […]
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March 7, 2013
Strength 1RM Snatch WOD EMOM for 12 Minutes 5 Kettlebell Snatch (switching arms each round)15 SquatsMax Pushups Your score is your total number of pushups.
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Everything You Need To Know About The Open
Over the next 5 weeks each Open workout will be released on Wednesday at 5 pm on the CrossFit Games website: games.crossfit.com You will have from 5 pm Wednesday until 5 pm Sunday of each week to complete the workout and submit your score. You must submit your score online BEFORE the Sunday 5 pm […]
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March 6, 2013
Tonight the 5:30 class with have special guest Mark Bell from Super Training gym in Sacramento. This class will run differently than other classes for the day. Show up ready to lift heavy and get some help with your deadlift! Mark is one of the best in Power Lifting and we are really lucky to […]
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March 5, 2013
Hey guys!! We’re super excited that THIS WEDNESDAY Mark Bell will be in the gym for the 5:30 class helping you all out with your deadlifts! Mark Bell is one of the best is Power Lifting and is coming out from Super Training gym in Sacramento to teach us a thing or two about lifting heavy!! […]