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Wednesday 04/16/2014

Skill: Practice Pull-ups, Get shoulders Loose, tape hands if necessary. (5:00) WOD: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. Courtesy of: http://www.crossfit.com/mt-archive2/000181.html   Tweet

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Tuesday 04/15/2014

Strength: (20:00) -Front Squat 7×2 at 85%+ -Deadlift 3×5+, shoot for higher than last week Metcon:  (2 rounds of:) 3x  :30/:30 on Airdyne Cool down: 2 Slow perfect Stretches each side Spend 2:00 cumulative in deep squat   Tweet

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Monday 04/14/2014

Skill: a) Turkish get-ups: 5:00 AMRAP:  men 53, ladies 35# b) Practice L-sits or static holds on rings for 5:00   WOD: (25:00 time cap) 4 rounds of: -30 second L-Sits or Ring static holds -30 goblet squats (53/35) -30 KB swings (62/44) Cool Down: Couch Stretch 1min each leg 3min of Rowing or biking   […]

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Friday “Hero” 04/11/14

“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP […]

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