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Warm Up 1) Row/rope 4 min 2) Squat Sequence + Bootstrappers 90/90 Hip Mobility Instructor’s choice WOD Jackie Row 1000m 50 Thrusters¬† 45/33lb bar 30 Pullups

CrossFit Games 2011 Starts Today

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CrossFit Games 2011 starts today with a ocean swim and a beach “Murph” Warm Up 1) 3 rounds: 1 trip Inchworm 1 trip Bear Crawl 1 trip Frog Hops 2) Bench pigeon x 10 + 10 sec Mobility Band Hamstring, contract/relax WOD A. Deadlift: 4 x 3,2,1,10-12¬† rest 3-4 min B. Rope Climb: skill work, 10 minutes. Work technique, speed, … Read More

where it all started

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Warm Up 1) Jump Rope 2 min x 2, rest 30 sec Mixed patterns! 2) Pass-thrus/OHS w/PVC 3) Bar Complex, Snatch Mobility Thread the Needle Supine Scorpions WOD Snatch one rep every minute on the minute for 15 minutes. Warm up well first, record highest and lowest loads used. + GHD Situps, accumulate 30 reps total (beginners) 50 reps (int/adv) … Read More

Recipe Wednesday

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Craig working the noodle before the muscle, on his way to the record of 1:36 on the challenge! Warm Up 1) Your choice, 3 min 2) Wrist warmup/wrist pushups 3) Skill work: wall walks Mobility 50 steps each: blade, heel, and instep walks + 2 rounds: Plate Pullovers x 10 + 10 sec Active PVC Lift x 10 + 10 … Read More