WOD

08.13.11

cf312 leaguedaze: competition.14t

09am/10am
timed*:20-18-16-14-12-10-08-06-04-02
kb swings, 55/35lb
lateral jumps
bent over row, 65/45lb
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*suprise twist

same workout will be scheduled for both 09am and 10am

article: sedentary work obesity
recipe: chicken bestila


Derrick..

08.06.11

cf312 leaguedaze: competition.13t

09am
1. max: 2min(10m sprint) *sum of team
2. max: 2min(burpee) * sum of team
3. timed: 12-1(wall ball, 20/14lb)
4. timed: 400m relay
*5 minutes of rest between mini events

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10am
hopper style workout.. come in to find out!

*for athletes interested in participating in ’2-a-days’ both options of 9am and 10am are available for them in a competitive-team format (today). for all athletes just looking to get their saturdayWOD on, either option is available, the time slot will only facilitate that particular workout.

article: coconut water claims, questioned…
recipe: paleo peach ice cream


stupid muscle-ups…

08.05.11

front squat: 10-12
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30min: max(5 consecutive ohs + 70 double unders + 200m run + 3:00r)
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article: is this paleo?
recipe: red pepper dip


Kruse actually looks like he just got busted running..