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Monday, 1 Feb 2010
Rest Day
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Tuesday, 2 Feb 2010
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Post time to CF Warren Forum.
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Wednesday, 3 Feb 2010
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3,
2008
in the Rasheed district of Baghdad by an IED strike to his
vehicle.
Travis is survived by his son Elijah.
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to CF Warren Forum.
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Thursday, 4 Feb 2010
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to CF Warren Forum.
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Saturday, 6 Feb 2010
Deadlift 5-5-5-5-5-5-5 reps
Post loads to CF Warren Forum.
I will not be there as I have some sort of bug and feel like crap. If you are not comfortable going heavy on these pick a weight that ensures strict form. Remember to keep your lumbar curve throughout
the entire movement and that the bar your shoulders and
your hips should all move up at the same time.
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Sunday, 7 Feb 2010
Front Squat 5-5-5-5-5 reps
Post loads to CF Warren Forum.
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Monday, 8 Feb 2010
Shoulder Press 5-5-5-5-5 reps
Post loads to CF Warren Forum.
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Wednesday, 10 Feb 2010
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post loads to CF Warren Forum.
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Thursday, 11 Feb 2010
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
Post time to CF Warren Forum.
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Sunday, 14 Feb 2010
1 rep-max Snatch
Ten minute time limit, not including warm up.
Post load to CF Warren Forum.
Plan on over head squat work and snatch balances if you have never snatched before.
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Thursday, 11 Feb 2010
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
Post time to CF Warren Forum.
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Monday, 15 Feb 2010
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Post results to CF Warren Forum.
This WOD will be at 1030 due to the down day.
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Tuesday, 16 Feb 2010
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Post time to CF Warren Forum.
This WOD completes the last three WODs
on the last day for the 2009 CrossFit Games.
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Thursday, 18 Feb 2010
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work
followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in
any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to
CF Warren Forum and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
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Friday, 19 Feb 2010
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to CF Warren Forum.
This WOD is a beast, leave your ego at the door and scale this thing appropriately if you do this
with a trainer.
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Saturday, 20 Feb 2010
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Post reps for both exercises in all rounds.
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Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West
Virginia was killed by an IED strike in Herat Province, Afghanistan on
August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan,
6, and Caden, 4.
Monday, 22 Feb 2010
"Garrett" Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-upsPost time to CF Warren Forum.
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Tuesday, 23 Feb 2010
Run or Row 5K
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Wednesday, 24 Feb 2010
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to CF Warren forum
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Friday, 26 Feb 2010
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb (sub pull-ups since no rope)
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
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Saturday, 27 Feb 2010
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to CF Warren Forum.
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Sunday, 28 Feb 2010
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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