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Monthly Archive: August 2011

Wednesday 08/31/2011

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Active Rest/Recovery day! Come in and make up a past WOD you missed or practice on technique. Kipping Pull-ups Rope Climb Muscle up Olymic Lifting Double-unders    

Permanent link to this article: http://crossfitlive.com/2011/08/31/wednesday-08302011/

Tuesday 08/30/2011

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Skill: Power Clean WOD: 10 rounds for time 1-2-3-4-5-6-7-8-9-10x reps Deadlifts (m:135/f:95) Front Squats

Permanent link to this article: http://crossfitlive.com/2011/08/30/tuesday-08302011-3/

Monday – 08/29/2011

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Skill: Rope Climb   WOD: Monday’s WOD below or Baseline WOD for Transformation Tour Cash in 400 m run 21-15-9x – Sumo Deadlift High Pull (m:115#/f:75#) 21-15-9x – Ring Push-ups Cash out 400 m run

Permanent link to this article: http://crossfitlive.com/2011/08/29/monday-08292011/

Saturday 08/27/2011

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Skill: Rope Climb Partner WOD: As a team each partner completes 30-20-10 reps of: Push Jerks (m:95/f:65) Toes to Bar Wall Balls (m:20/f:15) All team members must complete their movement before moving to the next.  When complete, run an 800m together.

Permanent link to this article: http://crossfitlive.com/2011/08/27/saturday-08272011/

Friday 08/26/2011

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WOD: 5 rounds for time Bar load is 1/2 body weight 6x Snatch 6x Overhead Squats Sprint to 100m

Permanent link to this article: http://crossfitlive.com/2011/08/26/friday-08262011/

Thursday 08/25/2011

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Happy Birthday Daryl and William!! Skill: Progressions to the Snatch WOD: Cash-in with 800m then… 3 rounds for time 10x Burpee Box Jumps (m:24″/f:20″) 20x Walking lunge steps, each leg 30x Push-ups 40x Sit-ups then… Cash-out with 800m

Permanent link to this article: http://crossfitlive.com/2011/08/25/thursday-08252011/

Wednesday 08/24/2011

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Happy Birthday Pamela!! Active Recovery/Make-up WOD day! Come in and make up a WOD you missed/practice a weakness or do an active rest activity anywhere at your convenience.

Permanent link to this article: http://crossfitlive.com/2011/08/24/wednesday-08242011/

Tuesday 08/23/2011

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Happy Birthday Randee! WOD: 4 rounds for time 400 M weighted run (m:45#/f:25#) Knees to Elbows (Start with 25 reps for first round, then deduct 5 reps for each of the remaining 3 rounds)

Permanent link to this article: http://crossfitlive.com/2011/08/23/tuesday-08232011/

Monday 08/22/2011

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Skill/Strength: Push jerk 5-4-3-3-2x WOD:  5 rounds for time 5x-  Cleans (m:135#/95#) 10x – KB Swings (m:55#/35#) 20x – Double Unders (or x3  for singles)

Permanent link to this article: http://crossfitlive.com/2011/08/22/monday-08222011-2/

Saturday 08/20/2011

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Skill: Playtime with gymnastic rings Partner WOD Chipper: One round for time (one does movement while other rests, but partners must run together) 200 M run 44 Box jumps (m:24″/f:20″) 400 M run 44 Wall Balls (m:20#/f:15#) 800 M run 44 Deadlifts (m:225#/135#) 400 M run 44 V-ups 200 M run

Permanent link to this article: http://crossfitlive.com/2011/08/20/saturday-08202011-2/

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