Wednesday, 2 Sept 09
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with
a 1 mile run, 800 meter run and a 400 meter run.
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We're gunna miss that face Steph :)
We'll see you when you get back.
Thursday, 3 Sept 09
"Elizabeth" 21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to CF Warren Forum.
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Friday, 4 Sept 09
Run 5 K
Post time to comments.
We will not be meeting at the gym today. Find a 5 K (3.1Miles) course or make one up and go run.
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Saturday, 5 Sept 09
Rest Day
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Tuesday, 8 Sept 09
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to CF Warren Forum.
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Wednesday, 16 Sept 09
Front squat 3-3-3-3-3 reps
Post loads to comments.
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Thursday, 17 Sept 09
Rest Day
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Friday, 18 Sept 09
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to CF Warren Forum.
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Saturday, 19 Sept 09
Today's WOD will include some or all of the following:
Kettlebell Swings
Tire Flips
Sprints
Farmers Walks
Sand Bags
You'll find out what the WOD is tomorrow morning.
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Sunday, 20 Sept 09
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post time to comments.
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Monday, 21 Sept 09
Rest Day
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Tuesday, 22 Sept 09
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to CF Warren Forum.
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Wednesday, 23 Sept 09
Deadlift 1-1-1-1-1-1-1 reps
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Thursday, 24 Sept 09
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
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Friday, 25 Sept 09
Rest Day
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Saturday, 26 Sept 09
Shuffle and go through a deck of cards using
the following exercises for each set of cards:
Diamonds: Sandbag Carry (1 = length of v-ball court)
Spades: Sandbag Clean and Jerk
Clubs: Kettlebell Swing
Hearts: Med Ball Wall Throw
Aces: Run 400m
Jokers: 20 Burpees
For cards 2-10 you do that amount of reps.
For face cards you do ten reps.
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Sunday, 27 Sept 09
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to CF Warren Forum.
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Monday, 28 Sept 09
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to CF Warren Forum.
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Tuesday, 29 Sept 09
Rest Day
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Wednesday, 30 Sept 09
Snatch 1-1-1-1-1-1-1
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