Archive | February 2013

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21 Feb 2013 WOD

Mobility Max Effort Box Jump (7 min to find) WOD: Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups *courtesy of crossfit.com Advertisements

6 AM Class

20 Feb 2013 WOD

Warmup: squat snatch technique WOD: 2 rounds 12 HSPU 24 Deadlifts (225/135) 36 knees to elbows 48 double unders 25 min cap

19 Feb 2013 WOD

Mobility Practice: L-Sit WOD: 7 Min AMRAP 3 Clean and Jerk (225/155) 6 Burpee to Box Jump (30/24) 3 min rest 7 min AMRAP 3 Clean and Jerk (155/105) 6 Burpee to Box Jump (24/20)

18 Feb 2013 WOD

Mobility 3x3x3 Back Squat WOD: 21 18 15 12 9 Sumo Deadlift High Pull (95/65) Medball Situps Squat Jumps

15 Feb 2013 WOD

Mobility Warmup: 500 m row WOD: EMOTM for 20 1 Deadlift (335/235) 3 pullups 5 double unders Max reps evil wheels

14 Feb 2013

Mobility 5-7 3x3x3 Hang Clean (10min to complete) “Heartbreaker” 7 Rounds 200 m run 10 Plyo Pushups 10 Supine Ring Rows 25 Min Cap