September 13, 2012
Mobility: Racked position mobility drill, 1 min each arm x 2 set
WOD:
5 Muscle-ups (sub = 10 CTB Pull-ups)
10 Burpees
400m run
-5 rounds for time-
…
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September 12, 2012
SWOD:
A1) Push-press 10/10/10
A2) Sit-ups 25/25/25/25
WOD:
10 KB Swings (53#/35#)
10 Lateral box jumps (24”/20”)
10 H.R. push-ups
AMRAP in 10 min
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September 11, 2012
WOD:
10 front squats (185/135)
400m run
-5 rounds for time-
Rest 3 min
Max unbroken strict pull-ups
rest 1 min
-2 rounds for total reps-
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September 10, 2012
2011 Regional WOD #3:
21/15/9
Deadlift (315#/205#)
Games standard box jumps (30”/24”)
-for time-
(12 min cap)
“Finisher”
Tabata plank hold
20 sec plank hold
10 sec rest
-8 rounds- (Un-scored)
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September 9, 2012
Mobility:
A1) Shoulder distraction, 2 sets x 1 min each arm
A2) Paleo Chair, accumulate 2 min x 2 sets
SWOD: Snatch 3/3/3/3/3 (your first working set should be at 70% or more of you 1RM)
WOD:
200m run
50 …
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September 7, 2012
Announcement:
- 30 Day Challenge Winners CLICK HERE
- Kris Mukerji, CrossFit 858 member and Master Trainer at Iron Orr Fitness, will be offering corrective and performance enhancement flexibility sessions FREE to other CrossFit 858 members!! Kris has worked with clients
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September 6, 2012
Announcement:
- 30 Day Challenge Winners CLICK HERE
- Kris Mukerji, CrossFit 858 member and Master Trainer at Iron Orr Fitness, will be offering corrective and performance enhancement flexibility sessions FREE to other CrossFit 858 members!! Kris has worked with clients with
-
September 5, 2012
Announcement:
- 30 Day Challenge Winners CLICK HERE
- Kris Mukerji, CrossFit 858 member and Master Trainer at Iron Orr Fitness, will be offering corrective and performance enhancement flexibility sessions FREE to other CrossFit 858 members!! Kris has worked with clients with
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September 4, 2012
Announcement:
- 30 Day Challenge Winners CLICK HERE
- Kris Mukerji, CrossFit 858 member and Master Trainer at Iron Orr Fitness, will be offering corrective and performance enhancement flexibility sessions FREE to other CrossFit 858 members!! Kris has worked with clients with
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September 3, 2012
Announcement:
- 30 Day Challenge Winners will be announced TOMORROW!!
- Kris Mukerji, CrossFit 858 member and Master Trainer at Iron Orr Fitness, will be offering corrective and performance enhancement flexibility sessions FREE to other CrossFit 858 members!! Kris has worked with
