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Strength & Assistance Work Back Squat 5/5/5+ @ 85% of 1RM. 3 max sets of Kipping Pullups. Metcon Row a 2K for time. Post stats for strength and time for metcon to comments. The CrossFit Games Open WOD 12.1 will be announced TONIGHT (Wednesday) at 8pm on the Games site! Stay tuned and remember that . . . → Read More: Daily Workout 2.22.12 Metcon For time: 35 Burpees 2 Body Weight + Half Deadlifts* 25 Burpees 4 Body Weight + Half Deadlifts 15 Burpees 6 Body Weight + Half Deadlifts 5 Burpees 8 Body Weight + Half Deadlifts *To figure out your Deadlift weight, take your body weight and multiply it by 1.5. For example, if you weigh . . . → Read More: Daily Workout 2.21.12 Brandon Vescio Strength Push Press 5×3 Progressive Load Metcon 12 Minute Cindy In 12 minutes, complete as many rounds as possible of: 5 Pullups 10 Pushups 15 Squats Post stats for strength and rounds achieved for Cindy to comments. Three days until Open WOD 12.1 is announced and 40 CFDV members are signed up . . . → Read More: Daily Workout 2.20.12 Strength & Assistance Work Power Clean 5×5 Progressive Load 3 max sets of Pushups. Metcon 7 rounds of Drexel Avenue Hill Sprints Walk back to start after each sprint as rest. Post stats for strength and splits for metcon to comments. Pump Iron! Jacki Ford CrossFit Games 2012 Tune-Up WOD #2 AMRAP 15 minutes 5 Hang Power Cleans (135/95) 10 Pistol Squats 15 Double Unders Score is determined by the total number of reps completed within the fifteen minutes. Hang Power Cleans begin from the hang position, although the first rep from the floor may be power . . . → Read More: Daily Workout 2.17.12 Hercules Bothma sends greetings from Hawaii, saying: "Only nice girls here, no one named Cindy, Fran or Kelly…" Strength & Assistance Work Bench Press 5×3 Progressive Load Russian Swings 5×12 Metcon 10 Minute AMRAP 5 Ring Rows 7m Walking Lunges 7m Bear Crawl Post stats for strength and rounds achieved in metcon to . . . → Read More: Daily Workout 2.16.12 Tom's sleeveless flannel makes him powerful. Strength Front Squat 5×3 Progressive Load Metcon 3 rounds for time of: 25 Med Ball Cleans (20/14) 30 Froggy Situps Post stats for strength and time for metcon to comments. The CrossFit Games Open info session will be tomorrow night at 8pm – no sign-ups necessary. Just show . . . → Read More: Daily Workout 2.15.12 Valentine’s Day Massacre Partner up with a member of the opposite sex. Perform one round of each couplet: 1000m Row / 150 Double Unders 100 Wallballs / 150 KB Swings (53/35) 100 Box Jumps (20) / 150 Situps 100 Hand-Release Pushups / 150 Squat Thrusts Partners will be given one rower, two jump ropes, two . . . → Read More: Daily Workout 2.14.12 Strength & Assistance Work Press 5/5/5+ @ 85% of 1RM. 3 sets of max strict chins. Metcon Death by Clean & Jerk With a continuously running clock and an aggressive weight (suggested 135/95), do 1 Clean & Jerk the first minute, 2 Clean & Jerks the second minute, 3 Clean & Jerks the third . . . → Read More: Daily Workout 2.13.12 Jay Hinostroza Strength & Assistance Work Deadlift 5/5/5+ @ 85% of 1RM. 3 max sets Pushups. Metcon Tabata 10m Sprints – “tape-to-tape” in the box, as many times as possible within the interval. (30 on/15 off) Post stats for strength and rounds for metcon to comments, and compare to 12.21.11. Good luck to Meg . . . → Read More: Daily Workout 2.11.12 |
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