2 RFT:
AFAP 1st to 9th floor
100 Dbl unders/or sub 50 tuck jumps
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Wednesday, January 12, 2011
Tuesday, January 11, 2011
Monday, January 10, 2011
Sunday, January 9, 2011
Saturday, January 8, 2011
080111
Skill Builder:
Deadlift
5-5-3-3-1
15-12-10-8-6
Push press 95/65
Toes to bar
Row (cals)
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Friday, January 7, 2011
Thursday, January 6, 2011
Wednesday, January 5, 2011
050111
Skill Builder:
Jerk
1-1-1-1-1-1-1
5 RFT:
10 Pull ups
20 Push ups
30 Sit ups
40 Squats
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Tuesday, January 4, 2011
040111
Rollin wit the big Dawgs!
Skill Builder:
5X5 Strict pull ups chest to bar (Rest 2 mins between each round)
3 RFT:
3 Dead lift 95/135
6 Hang power cleans 95/135
9 Push press 95/135
12 Front Squats 95/135
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Monday, January 3, 2011
Back to business
Really miss the summer crew
I Would like to congratulate CrossFit718 Coaches Iz, Dan, Jacinto and Tammy great space, great coaching, great energy! if your ever in there neck of the woods check'um out. 718CrossFit.com
Skill Builder:
Foam roll
Work on mobility for 10 minutes
For Time:
150 Burpees
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