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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Friday 04.11.14

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Skill: hs holds; 1-arm hs hold

MetCon:
WOD begins with and every 25 box jumps = 10 t2b
150 box jumps

After party: stretch and mobility

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Thursday 04.10.14 – CLOSED

CLASSES ARE CANCELLED DUE TO STRUCTURAL DAMAGE DUE TO A CAR CRASHING INTO THE BUILDING

WE WILL BE BACK TO CLASSES TOMORROW!

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Wednesday 04.09.14

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OLY strength: snatch balance 5 x 1

MetCon:
3 rft:
200m run
20 deadlift (P = 135#/95#; F = 95#/65#)
20 push ups
10 deadlift
10 push ups

After party: 25 v-ups

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Tuesday 04.08.14

Stamina: 800m run for time

MetCon:
AMRAP in 15:00
7 hspu
7 Russian kb swings (P = 70/53; F = 53/35))
7 SDHP

After party: 1 mile Airdyne

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Monday 04.07.14

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Strength: front squat 3 x 3

MetCon:
25’ bear crawl
21 power clean (P = 115#/75#; F = 85#/55#)
21 pull ups
25′ bear crawl
15 power clean
15 pull ups
25′ bear crawl
9 power clean
9 pull ups

After party: 50 superman back ext

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