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Monthly Archive: April 2012

Tuesday – 5/1/2012

Skill: Practice Week 2 Goal WOD: 4 rounds for time 8x Deadlifts (m:225#/f:155#) 16x Box Jumps (m:24″/f:20″) 32x Double Unders

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Monday 4/30/2012

Strength: Clean 5-3-2-1-1x WOD: “Nancy” 5 Rounds for time 400m run 15x Overhead squats (m:95#/f:65#)

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Saturday 4/28/2012

Team WOD: AMRAP 20 min Sled push (Rotation clock) Toes 2 Bar GHD Sit-ups/Abmat Ring push-ups Mountain Climbers

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Friday 4/27/2012

Strength: Strict Press 5-4-2-2-1x Main Site WOD – 4/19/2012: For time Run 400 meters 21x Thrusters (m:95#/f:65#) 21x Pull-ups Run 300 meters 15x Thrusters 15x Pull-ups Run 200 meters 9x Thrusters 9x Pull-ups

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Thursday 4/26/2012

Active Recovery/Rest Day! Make up a missed WOD or practice skill.

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Wednesday “Nathan’s Bday” WOD – 4/25/2012

Strength: Back Squat 5-4-3-2-2x Nathans Bday WOD: 4 rounds for time 2x Muscle-ups (or 3x C2B for ea. MU) 5x Snatches (m:115#/f:75#) 13x HSPU

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Tuesday “Seth’s” Bday WOD 4/24/2012

Skill: Kipping/Butterfly Pull-ups or Muscle-ups Seth’s Bday WOD: 8 rounds for time 20x Jumping lunges 7x Burpees Sprint to fence and back  

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Monday “Dennis’ Bday WOD” 4/23/2012

Strength/Skill: Deadlift 5-3-2-2-1x Dennis’ Bday WOD: AMRAP 10 min 7x Cleans (m:135#/f:95#) 10x Pull-ups 20x Double-unders

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Saturday “Summer Challenge is ON” 4/21/2012

Announcements: The Get Ready For Summer Challenge is Officially ON!! Partner WOD: For time 400m run 75 Squats 75 Wall balls 75 Push-ups 400m run 75 Sit-ups 75 Back extensions 75 Toes to bar 400m run Shared reps between partners but only one partners does WOD while the other rests. Partner runs together for the 400m.  

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Friday “CFT” 4/20/2012

Announcements: CONGRATS to our new CrossFit Level 1 Trainers – Melina, Genie, Ben and Mike S.!!! Saturday, April 21: GET READY FOR SUMMER CHALLENGE! Here we go again, but with a twist!! This time Transformation Pics + Total PR’s/Goals met = Champion!! It’s gonna be goooood… From Saturday, April 21 to Thursday, June 21 (Summer …

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