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WOW! She's fast!
Tuesday, 2 Mar 2010
"War Frank"
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
Post time to CF Warren Forum.
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Wednesday, 3 Mar 2010
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
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Thursday, 4 Mar 2010
Shoulder Press 3-3-3-3-3-3-3
Post loads to CF Warren Forum.
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Saturday, 6 Mar 2010
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Post time to CF Warren Forum.
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Sunday, 7 Mar 2010
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Post time to CF Warren Forum.
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Monday, 8 Mar 2010
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to CF Warren Forum.
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Wednesday, 10 Mar 2010
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps
For the rope climb, begin seated on the ground. For the handstand
push-ups, the ears should dip below hand level. For the one-legged
squats, alternate legs.
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OUR SHIRTS ARE HERE!!!!!!
Thursday, 11 Mar 2010
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Post time to CF Warren Forum.
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Apparently Shane was using an invisible kettle bell.
Friday, 12 Mar 2010
Three rounds for time of: 30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps Post time to CF Warren Forum.
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You're doing it wrong!! :)
Sunday, 14 Mar 2010
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball Post rounds and fractions of rounds
completed to CF Warren Forum.
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Monday, 15 March 2010
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to CFWarren forum.
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Our new Plyo-boxes are under way and
should be done by the end of the week.
Tuesday, 16 Mar 2010
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Post rounds and fractions of rounds completed to CF Warren Forum.
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The Plyo-Boxes are pretty much done.
All I need to do is glue the tops on, but
here is what the finished product looks
like. We've now got 5 more boxes that
will "aid" us during our WOD's.
Wednesday, 17 Mar 2010
Rest Day
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Upper right corner. Randy looks tired.
Thursday, 18 Mar 2010
"Murph" For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to CF Warren Forum.
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Monday, 22 March 2010
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to the CF Warren Forum.
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At the 2010 CrossFit Sectional in Golden, CO.
Tuesday, 23 March 2010
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to the CF Warren Forum.
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Wednesday, 24 March 2010
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post time to CF Warren Forum.
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Friday, 26 March 2010
Snatch 1-1-1-1-1-1-1 reps
Post loads to the CF Warren Forum.
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Sunday, 28 March 2010
?????
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Monday, 29 March 2010
Rest Day
if you missed yesterday and wondered what we did,
the WOD was:
3 rounds
200m Sandbag Carry
20 Sandbag squats
15 Weighted sit-ups
10 Sandbag push presses
15 Chest to bar pull-ups
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Tuesday, 30 March 2010
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Post time to CF Warren Forum.
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Wednesday, 31 March 2010
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups
Post times and comments to the CF Warren Forum.
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