Wednesday 04.23.14

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Strength: bench press 2rm

MetCon:
5 rft:
400m run
15 Curtis P. (P = 135#/85# ; F = 95#/55#)
Curtis P = deadlift + hang power clean + lunge/lunge + s2oh

After party:20 weighted barbell good mornings

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Tuesday 04.22.14

Oly strength: 5 x 1 full (squat) clean + jerk

MetCon:
60 DU
50 Air Squat
40 Ab Mat Situp
30 Burpees
20 KB Swings (70/53)
10 OH Lunge Steps (45/35)
5 Bar Muscle Ups (or 5 x 3 pull ups/3 ring dips for scale)

After party: none!

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Monday 04.21.14

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Speed/stamina: row 1k meters for time

MetCon:
20 (total) pistol buy in/cash out
3 rds:
20 box jumps (P = 24/20; F = 20/16)
10 renegade rows = push up; row; row (P = 40/25; f = 30/15)
5 db squat clean

After party: 30 med ball sit up/wall throws

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Saturday 04.19.14

Hero WOD
Badger- 2 person teams:
3 rft: 30 squat clean, 30 pull ups, 800m run
Rx/P = 95/65
F = 65/35

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Friday 04.18.14 = 8:30am and 12:00 noon classes ONLY today

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Speal vs. Khalipa WOD

Speal vs. Khalipa WOD
1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)
1 power clean & jerk
1 round Cindy
2 c&j
1 round Cindy
3 c&j
1 round Cindy
up to 10 c&j, 1 round Cindy

F = 95/65
P = 135/95
WOD Rx = 155/110

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Thursday 04.17.14

Strength: back squat 3 x 5

MetCon:
JT
21-15-9
hspu
ring dips
push ups

after party: 75 butterfly sit ups

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Wednesday 04.16.14

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Speed/stamina: for time = 25 burpees, 400m run

MetCon: Fran (compare to 2/18)
21-15-9
thrusters (Rx = 95/65)
pull ups

After party: 20 kb figure 8’s

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Tuesday 04.15.14

Strength: death by sit up (start with 15, add 5 per minute until you cannot complete reps)

MetCon:
5 RFT:
10 burpees
10 barbell SDHP (P = 95/65; F = 65/45)
10 front squats

Ap – 30 Floor Wipers

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Monday 04.14.14

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Skill: kipping (pull ups, hspu)

MetCon:
MetCon: “Crossfit Open 11.5”
AMRAP in 20:00
5 Power clean (145/100)
10 Toes to bar
15 Wall ball shots (20/14)
Rx = (145/100); Scale = (115/65)

AP: 30 med ball twists

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Saturday 04.12.14

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Hero WOD = Desforges

May be done as single or 2 person teams:
5rft: 12 dead (225/155), 20 pull ups, 12 c&j (135/95), 20 k2e

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