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Julie Faldowski Pryor 2012 CrossFit Games Regional WOD 4 For time: 50 Back Squats (135/95) 40 Pullups 30 Shoulder-to-Overhead (135/95) 50 Front Squats (85/65) 40 Pullups 30 Shoulder-to-Overhead (85/65) 50 Overhead Squats (65/45) 40 Pullups 30 Shoulder-to-Overhead (65/45) TIME CAP: 22 minutes. The world records for this WOD thus far are 15:29 for men . . . → Read More: Daily Workout 5.18.12 Jody Hecker Strength & Assistance Work Push Press 6×3 -OR- Push Jerk 7×2 -OR- Press 5×5 Progressive. 5 sets of Russian Swings. Metcon 10 minute clock: 5, 10, 15…infinity Situps Double Unders Post stats for strength and rounds achieved in metcon to comments. Sign up for the Gymnastics Clinic on June 2nd here! REMINDER: . . . → Read More: Daily Workout 5.17.12 Dio Run 1 Broomile 100 Burpees Run 1 Broomile Post time to comments and compare to 5.16.11. Ronald James Padavona (July 10, 1942 – May 16, 2010), better known as Ronnie James Dio, was an Italian-American heavy metal vocalist and songwriter. He performed with, among others, Elf, Rainbow, Black Sabbath, Heaven & Hell, and . . . → Read More: Daily Workout 5.16.12
CFDV hosted its first CrossFit Kids birthday party this weekend! Happy 8th birthday to Lukas Miller! Strength & Assistance Work Back Squat 5×5 -OR- Front Squat 6×3 -OR- Overhead Squat 8×2 Progressive 5 sets of Landmine Rows. Metcon 30 Muscle Ups -OR- 20 Rope Climbs For time. Post stats for strength and choice/time . . . → Read More: Daily Workout 5.15.12 Don't mess with these LAWYERS! Not Quite Ready for the Bar (Exam) If it so pleases the court, do the following for 20 minutes: 5 Butterfly Pullups (scale is regular kipped pullup or 3-to-1 jumping pullup – no bands or ring rows) 10 Torsonators (25/15) – bar is taken from the side of the . . . → Read More: Daily Workout 5.14.12 Brian Coyle Nancy 5 rounds for time of: 400 Meter Run 15 Overhead Squat (95/65) Post time to comments and compare to 12.13.11. Dan Bradley Strength & Assistance Work Power Clean 6×3 -OR- Sumo Deadlift 5×5 -OR- Trap Bar Deadlift 5×5 5 sets of Bar Ring Dips. Metcon 21, 15, and 9 rep rounds of Med Ball Cleans (20/14) DB Push Press (35/25) Double Unders Post stats for strength and time for metcon to comments. June . . . → Read More: Daily Workout 5.11.12 Ben Loyle at his race over the weekend. Photo by his #1 fan, Rich Clifford. Civilian Military Combine Prep WOD “The Pit” – 8 minutes total. Each element will be 90 seconds in duration followed by a 30 second rest and rotation period to the next element. The elements are: Thrusters (75/45) Burpees . . . → Read More: Daily Workout 5.10.12 Congrats to Broad Street Run finishers Ian Bongaardt and Kyle Pott! Kyle says: We finished together at 1:20:07, a pace of 8:01/mile. Finished 5139 and 5136 out of about 40,000. Strength & Assistance Work Bench Press 3,3,2,2,2,1,1 Progressive load. 5 sets of Russian Swings. Metcon 4 rounds for time of: Run 400m. Rest . . . → Read More: Daily Workout 5.9.12 Tom judges Mid Atlantic Regional champion Jenn Jones in the final event. Photo courtesy of The CrossFit Games. 2012 CrossFit Games Regional WOD 2 For time: Row 2,000 meters 50 One-Legged Squats, alternating 30 Hang Cleans (225/135) The world records for this WOD thus far are 12:04 for men (Matt Chan, South West Region) . . . → Read More: Daily Workout 5.8.12 |
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