WOD

04.02.11

GAMES.OPEN.11.2
complete as many rounds and reps as possible in 15 minutes of:
09 deadlifts, 155/100lb
12 push-ups
15 box jumps, 24/20″

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20110401-072553.jpg
lasers. apparently fish move fast on land and in water.

04.01.11

“double fran” for time:
21 thursters, 95/65lb
21 pullups
15 thursters, 95/65lb
15 pullups
09 thrusters, 95/65lb
09 pullups
21 thursters, 95/65lb
21 pullups
15 thursters, 95/65lb
15 pullups
09 thrusters, 95/65lb
09 pullups

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UPDATE:  330PM CLASS IS CANCELLED all other classes will resume as normally schedule – sorry for any inconveniences this may cause.

article: gut bacteria and the brain
recipe: sun dried tomato and chicken


Tyler is mega quiet on his box jumps. Big dogs play on big boxes.

03.26.11

9AM
GAMES.OPENS.01
complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches (ground-to-overhead)

the power snatch loads are 75/55lb

for a downloadable PDF of the workout, click here.
crossFit games open 11.1 workout instructions – video [wmv] [mov]

or

complete as many rounds and reps as possible in 10 minutes @ 20/14lb, of:
05 hspu
20 ball slams
10 wallball

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10:30AM

DOUBLE.OPTION.02
6 rounds for time: 05 ctb pullups + 12 lunges  + 7 deadlifts, 225/135lb

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article: tired? maybe you’re low on iron
recipe: coconut almond chicken


Smulski reppin out some high box squats at 315