Good Luck Leah!

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4-30-2010 Post time to comments A. Deadlifts 60%1RM x 3; 70% 1RM x 5; 80% 1RM x amrap. Rest 3 min b/t sets; perform @ 21X0 tempo. You must maintain tempo on amrap set! + 15 L-pullups 3 Front Squats (use 60% 1RM) 12 L-Pullups 6 Front Squats 9 L-Pullups 9 Front Squats 6 L-Pullups 12 Front Squats 3 L-Pullups … Read More

PIT – Putting It all Together

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4-28-2010 Post time to comments Make up yesterday’s presses if you missed them. “Randy” 75 power Snatches for time. 75/53lb Mobility: Thread the needle 90/90 hip stretch 10/10 Shinbox switches death stretch w/remaining time. Scott speaking at a “Putting It all Together” training seminar in California last month, explaining why we do all this mobility work.

Who’s Who: Brian!

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WOD 4-28-10 Post load/time to comments A. Press 60%1RM x 3; 70% 1RM x 5; 80% 1RM x amrap. Rest 3 min b/t sets; perform @ 20X0 tempo.¬† You must maintain tempo on amrap set! + 4 Rounds for round times: 10 Ring Dips 15 KB swings¬† 53/36lb 20 Box Jumps 20″/18″ 25 Air Squats rest 2 min Flexibility/Mobility Focus … Read More

Get Up; Pull Up and an Update

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4-27-2010 The next Girls Day is Saturday, May 8th. Interested in checking out CrossFit but a little intimidated by what you see? Sign up online and come to Girls Day! Post loads to comments Make up yesterday’s squats if you missed them. A. Weighted supinated chin-ups x 2-4; 5 sets @ 30X1, rest 2:30′ + 3 rounds: 5/5 Turkish Get-ups … Read More