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Archive for August, 2012

Workout of the Day: Saturday 8-25-2012

WOD 1: AMRAP 15:00, teams of 2.

  • 15 Partner Med Ball Toss (3 mats)
  • 200m Run (partners and Med Ball)
  • 50 Double Unders (share one rope, 200 singles)

 

WOD 2: AMRAP 10:00 (no teams)

  • 1 Push Up
  • 1 Sit Up
  • 1 Squat
  • 2 Push Ups
  • 2 Sit Ups
  • 2 Squats
  • 3….

Note: Record rounds completed





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Workout of the Day: Friday 8-24-2012

trength WOD: 3 rounds for weight (Max 15:00)

  • 5 Press
  • 5 Push Press
  • 5 Push or Split Jerk

Notes: record weights

 

METCON: Complete for time: (25:00 Max)

A B C (Rx) Elite
Burpees 10 15 20 20
Bear Crawl D&B 2 3 5 5
Burpees 10 15 20 20
Run Backwards 200 400 400 400
Burpees 10 15 20 20
Sit Ups 30 40 40 30 GHD
Burpees 10 15 20 20
Row 300 500 500 500





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Workout of the Day: Thursday 8-23-2012

Adv. Strength WOD: 20:00 to determine 1RM Snatch

Reg. Strength WOD: 30 Snatch for total weight. (20:00 Max)

Skill WOD: Max Unbroken Muscle Ups or Pull Ups (one try)

METCON: AMRAP 12:00

  • 10 Lunges (45/25 plate OH)
  • 10 Squats (45/25 plate anyway)
  • 30 sec. plank hold

 





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Workout of the Day: Wednesday 8-22-2012

WOD 1: “JAG 28″ Complete for time:

  • Run 800 meters
  • 28 Kettlebell swings, 2 pood (70/53)
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk, 2 pood each (70/53)
  • 28 Strict Pull-ups
  • Run 800 meters

Scaling: as needed on the weight of the kettlebell

Senior Airman Mark Forester

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

 

WOD 2: Complete for time:

  • 100 Thrusters (65/45)

Scaling groups: A: PVC, B: 45/35 C: Rx





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Workout of the Day: Tuesday 8-21-2012

Strength WOD: Complete 15 sets of the following sequence for weight: (Max 20:00)

  • 2 Deadlifts
  • 2 Power Cleans
  • 2 Hang Squat Cleans

Notes: Each set should be unbroken with the same weight. Record weights used.

 

METCON: 3 Rounds for time: (Max 15:00)

  • 40 Push Ups
  • 30 Box Jumps (24″/20″)
  • 20 Toes To Bar

Scaling Groups: A: 20,20,20 B: 30,25,20 C: Rx E: 30″/24″ Box, 10 x one handed toes to ring





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Aug 23rd-24th - Oregon Summer Games in Bend

Sept 6th - Summer Slammer @ Mcminville Crossfit

Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit

Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville

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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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