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Monthly Archive: February 2012

Saturday 2/18/2012

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Transformation Tour РDay 20 Partner WOD Each team must accumulate the below elements for time: 200 Double-unders 150 Sit-ups 100 Squats 75 Push-ups 50 Burpees While partner one accumulates reps, the other runs 200m. Partner swaps after every 200m run. This continues until all reps are completed.

Permanent link to this article: http://crossfitlive.com/2012/02/17/saturday-2182012/

Friday “CFT” 2/17/2012

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Transformation Tour – Day 19 CFT (CrossFit Totals Day)! Find your 1 rep max: Squat Press Deadlift Details on how to achieve your 1 rep max or beat your PR will be explained during the WOD.

Permanent link to this article: http://crossfitlive.com/2012/02/16/friday-cft-2172012/

Thursday 2/16/2012

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Transformation Tour – Day 18 Active Recovery/Rest Day! Make up a missed WOD or practice skill.

Permanent link to this article: http://crossfitlive.com/2012/02/15/thursday-2162012/

Wednesday 2/15/2012

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Transformation Tour – Day 17 Strength: Week 3 Strength Program WOD: 7 Rounds for time 2-4-6-8-6-4-2x HSPU 4-8-12-16-12-8-4x Deadlift (m:185/f:105#) 8-16-24-32-24-16-8x BB lateral hops

Permanent link to this article: http://crossfitlive.com/2012/02/14/wednesday-2152012/

Tuesday 2/14/2012

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Transformation Tour – Day 16 Skill: Clean 5-5-5x WOD: 3 Rounds for time 7 – 5 – 3x Clean Thrusters “Clusters” (155#/105#) 200 – 400 – 600m run

Permanent link to this article: http://crossfitlive.com/2012/02/13/tuesday-2142012/

Monday 2/13/2012

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Transformation Tour – Day 15 Skill: Push Jerk 4-3-3-2-2x WOD: AMRAP 20 minutes 25x Squats 20x Russian Twists (35#/25#) 15x Mountain Climbers 10x Burpees 5x C2B Pull-ups or 2 Muscle-ups

Permanent link to this article: http://crossfitlive.com/2012/02/12/monday-2132012/

Saturday 2/11/2012

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Transformation Tour – Day 13 Partner WOD: 1 Round for time One of the teammates does movement while the other recovers. 400m run (must run together) 20 Burpees 30 Box Jumps (24″/20″) 40 KBS (55#/35#) 50 Wall Balls (20#/15#) 200 Double-unders 50 Wall Balls (20#/15#) 40 KBS (55#/35#) 30 Box Jumps (24″/20″) 20 Burpees 400m …

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Permanent link to this article: http://crossfitlive.com/2012/02/10/saturday-2112012/

Friday 2/10/2012

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Transformation Tour – Day 12 Skill: Kipping/butterfly pull-ups or Muscle-ups. WOD: 2012 OC Throwdown Masters WOD 4 4 rounds for time (10 min cap) 5x HSPU 10x OHS (m:95#/f:65#) 15x Pull-ups

Permanent link to this article: http://crossfitlive.com/2012/02/09/friday-2102012-3/

Thursday 2/9/2012

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Transformation Tour – Day 11 Active Recovery/Rest Day! Make up a missed WOD or practice skill.

Permanent link to this article: http://crossfitlive.com/2012/02/08/thursday-292012/

Wednesday 2/8/2012

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Transformation Tour – Day 10 Strength: Week 2 Strength Program Rain is gone… forecast shows a sunny 75 degrees for Wednesday! WOD: 5k run for time (compare to 11/26/11 and/or 8/13/11)

Permanent link to this article: http://crossfitlive.com/2012/02/08/wednesday-282012-2/

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