June 8, 2012
WOD:
Run 800m
5 front squats (135#/95#)
Run 600m
10 front squats
Run 400m
15 front squats
Run 200m
20 front squats
-for time-
…Entries By Coach Mark
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June 7, 2012
SWOD:
A1) Power cleans 3/3/3/2/2 (Start your first set around 80% of your 1RM)
A2) Games standard box jumps (30″/24″), max reps in 30 seconds x 4 sets
Rest about 2 minutes between movements.
[yt]http://www.youtube.com/watch?v=mCUmi2oqlvA&feature=relmfu[/yt}
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June 6, 2012
WOD
Row 500m (once)
3 Rounds of:
10 Barbell Lunges (135/95)
10 Pushups w/hand lift
10 Deadlifts (135/95)
10 Bar Facing Burpees
then,
-Strip Bar of weights-
30 Jumping Back Squats (45# men and women)
400m Run with Plate overhead …
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June 5, 2012
SWOD: Take 20 minutes to build up to a 1RM Push-press then,
A1) Muscle-ups 5/5/5/5 -or- strict pull-ups 10/10/10/10 (try to go unbroken on either movement)
A2) Weighted plank hold 45-60 seconds x 4 sets
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June 4, 2012
WOD
AMRAP 17 min
Buy In: 1 Mile Run
40 Double Unders (sub 75 singles)
20 Burpees
20 KB Swings (53/35)
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June 3, 2012
Reminder:
- Pete’s Premade Paleo at CrossFit 858!!!!Are you Paleo?? No time? No knowledge? No variety?NO EXCUSES!!! Have GOURMET Premade Paleo meals prepared for you, and personally delivered to CrossFit 858 for pick up!!! CLICK HERE for more info!!! Remember
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June 1, 2012
Reminder
- NO OPEN GYM THIS SUNDAY. We will be holding the Rx Jump Ropes Seminar from 10am-2pm
WOD:
In teams of two:
10 Box Jumps (24″/20″)
10 Power snatches (95#/65#)
10 Burpees
10 Front squats (95#/65#)
200m run
-6 Rounds …
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May 31, 2012
SWOD: Power cleans 4/4/4/3/3 (Start your first set around 75% of your 1RM)
then,
Push-press 2/2/2/2/2 (Start at 85% of your 1RM)
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May 30, 2012
WOD
AMRAP in 12 minutes
50 Pull-ups
400m run
100 Double Unders (sub = 200 single unders)
200m run
150 Wall ball shots (20#/14#)
Your score will be the number of reps you complete. Running doesn’t count towards your …
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May 29, 2012
Announcement:
- FINALLY!!! Rx Jump Ropes Double Under Clinic!!!! Sunday June 3rd 10am-2pm. CLICK HERE for more information!!
- Open gym this Sunday is CANCELLED due to the Rx Jump Ropes Clinic
BENCHMARK WOD:
“Each year in the United States Navy, a …
