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Archive for June, 2012

Workout of the Day: Sunday 7-01-2012

WOD: “Strange” Eight rounds for time of:

  • 600 meter Run
  • 1.5 pood Weighted pull-up, 11 reps
  • 11 Walking lunge steps, carrying 1.5 pood kettlebells
  • 1.5 pood Kettlebell thruster, 11 reps

Scaling Groups:

A: 4 rounds (adjust weights as needed). B: 6 rounds, C: Rx

Hero_PO1MichaelMikieStrange_th.jpg

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U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles.





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Workout of the Day: Saturday 6-30-2012

Free WOD: 45 sec. each station, 5 rounds for max total reps:

  • Tire Jump In/Outs
  • Ground to Overhead (Plate: 45/25)
  • Burpees
  • Lunges with Plate (25/15)
  • Shuttle Run D&B
  • Rest





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Workout of the Day: Friday 6-29-2012

WOD 1: Fire Fighter Truckie Skills WOD (aka Paul’s Birthday WOD): AMRAP 25:00

  • 6 Forceable entry strikes
  • 29 Stairway tool carry
  • 19 Ceiling Breaches
  • 75′ Search Crawl
  • 100m Fire Fighter Walk

…or in Crossfit language:

  • 6 lunge position sideways sledge strikes on a tire
  • 29 box step ups with dumbbells (20’s/10’s)
  • 19 push press (64/35)
  • 75′ bear crawl with dumbbells (20’s/10’s)
  • 100m Walk with bar on shoulder and KB in other hand (ladder and chain saw).

Notes: Use the same bar as your presses, KB = 53/35

 

WOD 2: Complete for time:

  • 37 Pull Ups
  • 37 Push Ups
  • 37 Sit Ups

 





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Workout of the Day: Thursday 6-28-2012

WOD 1: EMOM 12:00

  • 1 Squat Clean
  • 1 Jerk (regular or split)

Notes: Plenty of warm up to determine your weight, should be close to your 1RM!

 

WOD 2: Teams of two, complete for time: (Max 15:00)

  • 12 x Shuttle run D&B, alternating
  • 6 x Lunges D&B, alternating
  • 4 x Bear Crawl D&B, alternating
  • 2 x Handstand Walk D&B, alternating





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Workout of the Day: Wednesday 6-27-2012

Wow, another PR… 99 people processed through the CFS beast making machine!

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WOD 1: 21-15-9 reps for time of:

  • Deadlift (225/155)
  • Thruster (95/65)

Scaling groups: A: DL 95/75 Thruster 45/25 B: DL 165 Thruster: 65/45 C: Rx

 

WOD 2: Three rounds for individual times:

  • Row 300m
  • Run 200m
  • 50 Double Unders (4:1 singles)
  • Rest as needed between rounds





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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