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Thursday, 1 Oct 09
"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings 1.5 pood (55lbs)
12 Pull-ups
Post time to CF Warren Forum.
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Someday I hope to have some great pull-up bars
like these built...but I guess we'll have to deal with
what we got right now. If anyone has any metal pipe
just lyin around, let me know please. :)
Friday, 2 Oct 09
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
Post time to CF Warren Forum.
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Sunday, 4 Oct 09
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is a one-legged squat with kettlebell or dumbbell.
Use 1 1/2
pood Kettlebell or 55 pound dumbbell for pistols.
Post time to CF Warren Forum.
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Monday, 5 Oct 09
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Post time to CF Warren Forum.
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Cutting it close with that chin over (at) the bar Adam. :) :)
Tuesday, 6 Oct 09
30 Muscle-ups for time
Post time to CF Warren Forum.
Wednesday, 7 Oct 09
Rest Day
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You look a little tired Randy. Great job to everyone last
week during Helen. You guys did awesome.
Thursday, 8 Oct 09
Thruster 1-1-1-1-1-1-1 reps Post loads to CF Warren Forum.
The point of this WOD is to go heavy. These strength days should be done with just as much intensity as the
metcons. If you are familiar with thrusters, be prepared to find your 1 rep max today.
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Friday, 9 Oct 09
Sorry, the website wouldn't let me update it.
Here's what we did today though.
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Post rounds completed to comments.
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Saturday, 10 Oct 09
50 Overhead Squats 75lbs
50 Ballistic Ball Throws
50 Sandbag Clean and Jerks
We have a 40, 60 and 80lb bag to choose from.
we can use the 20lb Med ball to scale as well.
Use your best judgment in morning for the weather.
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Monday, 12 Oct 09
Due to the down day, today's
WOD will be at 1030.
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to CF Warren Forum.
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Ahhh, the painful face of Fran. I think everyone,
at some point yesterday, had this exact same face.
Great job to everyone that tackled Fran.
Tuesday, 13 Oct 09
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to CF Warren Forum.
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One of our newest members, Shane, tackling Fran.
Wednesday, 14 Oct 09
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to CF Warren Forum.
*Make sure you get a good warm up for each lift.*
Do not just jump right in and start shooting for
1 rep max lifts. Click on the WOD title for an in- depth introduction to the CrossFit Total.
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Randy looks tired!
Thursday, 15 Oct 09
Rest Day
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