Monthly Archives: January 2013

0246: CF Games 11.2

                    0246: Crossfit Games Open 11.2 Warm up: 6 team burpees, 10 rep 4ct flutter, crab walk full rotation @ circle. X4 Wod: 15 min. Amrap 9 DL 155/115 12 push ups 15 box jumps Strength: Press 5X2/90 21 Day Sugar Detox Celebration/Potluck!! You made it…come… Read More »

Category: WOD

0245:

                Warm up: 3 push ups, 6 V-ups, 6 KTE mt. climber X 10 Wod: 15 rds – after 5th rd 1 min rest 3 ring dips(strict) 4 TTB(strict) 50 m run Strength: DL 15 min to post 2 2 2 2 2

Category: WOD

0244: Helen Re-Test

It could come down to this????????????????????????????????? Come to box ready to compete. Against your old self! Warm up: No clock – 3 pull ups / 6 kb high pulls / 9 DU – 200 m run X6 Wod: Helen 3 RFT 400 m run 21 kb swing 53/35 12 pull ups Strength: OHS 5 5… Read More »

Category: WOD

0243:

Warm up: 2 pull ups, 5 sec HSH, 6 HSC X 10 Wod: 12 min amrap 4 Hang Clean 135/95 3 CTB pull ups 2 HSPU

Category: WOD

0242

Warm up: bb – 2 rds /wod Wod: 8 RFT 8 SDHP 75/53 12 push press 75/53 8 F. Squat 350 run Strength: box squat – 10X2 /85

Category: WOD

0241

Warm up: Team run (Zapo) Wod: 21-15-9 DU Abmat sit ups 3 min rest 21-15-9 Kb comp swing 53/35 Abmat sit ups 3 min rest 21-15-9 Over the rope jump Abmat sit ups

Category: WOD