Archive for 2012

Update

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Just wanted to give you a heads up about Saturdays WOD.  We will be hosting a CPC (Coaches Prep Course) this Saturday and Sunday so we will have our workout outside,  don’t fret is forecast to be a lovely 58 degrees F so it should be fun.  Constantly varied.  We will also be utilizing our new space (right next door) while the Courser is in our main gym, so we ask that you come in ...

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Thursday, January 5

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3 Intervals:

500 M Row, 25 Box Jumps (24/20), 10 Powercleans (135#/95#) -AFAFP!!!

2 Min Rest Between Intervals

via (6) Trident CrossFit.

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Wednesday, January 4

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Wendler Bench Press 3, 3, 3+ @70%, 80%, 90%

Then one sell out set @65% (1 set to failure or 1 min max reps, whichever comes first)

Half GI Jane: 50 Burpee Pull Ups for time

 

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Tuesday, January 3, 2012

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10 Min clock:

3 Front Squats – every minute, on the minute

(Rx Load = Heavy for the individual. Must be able to clean from the floor)

3 Min Rest

6 Minute Max Ascending Ladder of: Step Back Lunges, KB Swing (53#/35#) 1-1, 2-2, 3-3, etc.

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Monday Jan 2nd, 2012

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Holiday Schedule:
8:00am, 9:00am, 10:00am, 11:00am

Monday:
1K Row or 800M Run
5 Rounds of: 10 Pull Ups, 15 Push Ups, 20 Sit Ups
1 K Row or 800 M Run
Athletes can choose to run or row first, but must do the other one

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