December 2, 2011
WOD
Buy in: 100 single unders
800m run
20 good mornings (95#/65#)
-3 rounds-
Cash out: 100 single unders
-For time
…Entries By Coach Mark
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December 1, 2011
SWOD:
A1) Strict barbell press 2/2/2/2/2
A2) Racked position mobility drill, 1 min each arm x 3 sets
[yt]http://www.youtube.com/watch?v=ja4tGNeJZeQ[/yt]
B1) Max pull ups (kipping, butterfly, or strict) in 30 seconds x 5 sets (Rest 30 seconds between sets)…
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November 30, 2011
WOD
OTMEM for 5 min
10 KB Swings (53#/35#)
10 SDHP
Max. Air squats
-Your score = the number of air squats you finish-
Rest 3 min
50 Burpees
-for time-
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November 29, 2011
WOD:800m run
20 toes to bar
600m run
20 sit ups
400m run
20 toes to bar
200m run
20 sit ups
-for time-
Optional Finisher
200m Farmers Walk (you pick the load)
-2 rounds-
Rest as …
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November 28, 2011
SWOD
A1) Ring Rows 10/10/10/10/10
A2) Max Burpees in 30 seconds x 4 sets
A3) Thoracic spine mobility drill a.k.a. Keg Drill, 1 min x 3 sets
Keg Drill: start watching about 3:00 into it
[yt]http://www.youtube.com/watch?v=HgEgIGE2ZI8[/yt]
WOD:
-AMRAP …
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November 27, 2011
HERO WOD
“Jack”
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised …
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November 25, 2011
SWOD:
A1) Strict barbell press 4/4/4/4/4
B1) Strict pull ups, max reps x 4 sets
B2) Hollow rock, 30-40 sec x 4 sets
[yt]http://www.youtube.com/watch?v=WxMtbEQFpnw&feature=results_main&playnext=1&list=PL13C71392F5CC8E08[/yt]
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November 23, 2011
HAPPY THANKSGIVING!!
(CrossFit 858 is CLOSED)
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November 22, 2011
WOD: 800m run x 3 rounds
-Rest 2 minutes between rounds-
*Post your slowest 800m run time
Rest ~5 minutes after last 800m run then,
60 wall balls (20#/14#)
-for time-
Note: You can either run the 200m …
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November 21, 2011
SWOD:
A1) Good mornings 4/4/4/4/4
A2) Weighted sit ups 10/10/10/10/10
WOD:
Tabata Air squats
Rest 2 min
Tabata push ups
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