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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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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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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

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!

6/15/11

"ANGIE"
100 pullups
100 pushups
100 situps
100 squats


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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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6/10/11 "Team Titan WoD"

Debbie "lifts things up and puts them down"!

Team Fridays
"Team Titan"
Teams of 3 complete
150 pullups
150 KBS (53,35)
150 double unders
150 GHD situps

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6/6/11 "Yogi"

Yo Bruce, Nice1arm squat snatch. Family day Prisco's was a great success. Thanks everyone who was there to help support our box.

Strength: Back Squat 5.4.3.2.1

MetCon: "Yogi"
30 Bear Complexes for time

The bear complex is from the floor a power clean+ front squat + push press + back squat + behind the neck push press and then return to the floor and repeat



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6/3/11 "Team high five relay"

T-Shirts are awesome. Available tomorrow-$20 cash or charge your account- unfortunately no XXL's came in this order-:-(

"Team high five relay"
25 Burpees each
High five
25 KBS(53/35) each
High five
25 sledgehammers each
High five
25 KB lunges(53/35) each
High five
25 tires flips total
High Five
Run to grass
then partner carry across length of grass and back
Run back
Jumping High Five



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6/2/11 "NOTLD"

Strength 4x4 Deadlift

"Night of the Living Deads"
4 Rounds
5 Deadlifts (275,185)
10 Ring dips
30 Double unders


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