March 2011

Herringbone

WOD 4/1/11 Mixed Body weight Pulling 5-5-5-5-5 We will do deadhang pull-ups, pullups on the rings, on the rope, holding the bar perpindicular to your body, throw a towel over the bar and grip that,

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Thrasher

WOD 3/31/11 For Time: 400m Run 3 Rounds: 7 Handstand Push-Ups 14 Deadlifts (225#/155#) End with another 400m Run

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Hulabaloo

WOD 3/30/11 2 Rounds: 400m Run 21 Kettlebell Swings (53#/35#) 12 Pull-Ups 400m Run 30 Box Jumps (24″/20″) 30 Wall Ball (20#/12#) Ever wonder what it’s like over at CrossFit Mid-County? If you’re a member

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Oh Snap

Here are some ladies who are a lot stronger than you (guys or girls) between 105-130#. Try to avoid what the first girl does. WOD 3/29/11 Weighted Push-Ups 7-7-7-7-7  (Make these more difficult by elevating

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Faul

WOD 3/28/11 Dual Kettlebell Front Squats 10-10-10-10 (Hold one kettlebell in each arm in the rack position) AMRAP in 4 minutes: 5 Burpees 7 Thrusters (135#/95#) Rest 2 minutes Repeat for total of 4 rounds

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I be like Smooth – What?

WOD 3/25/11 Press – Find your 1 rep max Push Press – Find your 1 rep max “Claudia” 5 Rounds: 20 Kettlebell Swings (53#/35#) 400m Run Today is the last day of our 5 week

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Times They Are A-Changin’

WOD 3/24/11 “Warren Lee” 4 Rounds, Each for Time: 400m Run 50 Air Squats 40 Sit-Ups 30 Push-Ups 20 Pull-Ups Rest EXACTLY 2 minutes We’re looking for a new warehouse building for CFB. If you

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Chi Chi

WOD 3/23/11 Deadlift – Find your 1 rep max 21-15-9 Sumo-Deadlift High Pull (95#/65#) Overhead Squat (95#/65#) Post deadlift weight and met-con time to comments.

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CMYM

WOD 3/22/11 10 Rounds: 5 Burpee Box Jumps (24″/20″) 10 Kettlebell Swings (53#/35#) Post times to comments. Did you do the workout last Thursday? (It was double unders and power snatch). If so compare your

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Illuminated

WOD 3/21/11 Overhead Squat – Find your 1 rep max Front Squat – Find your 1 rep max Back Squat – Find your 1 rep max Refer to 2/14/11 & 11/19/10 for past results. This

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