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Tuesday, June 28, 2011
Thursday, June 23, 2011
6/23/11
"Team Boat Race Relay"
One athlete works at a time
Each teammate completes
3rds of
500m Row
400m Run
Then tag partner
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Tuesday, June 21, 2011
6/22/11 "CrossFit Total"
Paul got his first muscle up. Yes, in his work clothes.
"CrossFit Total"
Max Deadlift
Max Back Squat
Max Strict Press
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Monday, June 20, 2011
6/21/11 "Darth Vader"
"Darth Vader"
20min AMRAP
10 KBS (53,35)
10 Burpees
10 Toe 2 Bars
10 Box Jumps (30,24)
10 GHD Sit ups
20min AMRAP
10 KBS (53,35)
10 Burpees
10 Toe 2 Bars
10 Box Jumps (30,24)
10 GHD Sit ups
Sunday, June 19, 2011
6/20/11 "Fran"
Thanks for all the support. Team CFNE crushed the regionals undefeated with six 1st place finishes and one world record. "Fran"21-15-9Thrusters (95,65)Pullups
The OG of CF girl WODS!
Wednesday, June 15, 2011
Tuesday, June 14, 2011
6/14/11 "clean complex"
Hitting those benchmarks!!!
1-mile Run for gym record
Clean Complex
5 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
Start at 50% of your 1RM Clean, and work up from there.
The three positions are from the top down; 1 - High Hang (aka “Pockets), 2 – Above Knee, 3 – The Floor. After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 5 more sets, climbing up in weight every set.
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