WOD 6/8/13

DeadLift 5×2 Then 5 Rounds 200 Meter run 11 Burpee Deadlifts (53#/36#) Post Loads and Time to comments: No 10AM Open Gym today,  There will be a 7AM Open Gym instead:      

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WOD 6/7/13

OHS: 3-3-3 (15 min cap) Then… “Partner Jackie” (15 min cap) 1000m Row 50 Thrusters, 45lb 30 Pullups *As soon as partner 1 finishes the 1000m row, partner 2 may start the row. Partner 2 may not pass partner 1. Then…W/a partner.. AMRAP In 7 Min: Alt Burpee Box Jumps, 24/20 DAY 1 OF THE

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WOD 6/6/13

Split jerk 3-3-3 Then 800 Meter Run 21 Clean and Jerk 135/95 400 Meter Run 15 Clean and Jerk 155/105 200 Meter Run 9 clean and Jerk 165/115 Post Time and Loads to Comments: Team CFWC will be heading down to the Mid Atlantic Regionals today.   The Competition starts Friday morning. We can follow

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WOD 6/5/13

Front Squat: 5-5-5 Then… FOR TIME: 21 Thrusters, 95/65 50 DU 15 Thrusters, 115/85 50 DU 9 Thrusters, 135/95 50 DU BELOW: Legendary Games competitor Chris Spealler gives some Double Under Tips. Up until this year, Chris is the only athlete to compete in all six CrossFit Games.  

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WOD 6/4/13

EMOM 7 Minutes 2 Touch and Go Full Snatches 1 OHS with 3 second Pause Then…. 800m Run 21 Push Ups 15 Pullups 12 Snatches (any way) 115/85 400m Run 15 Clapping Pushups 12 Chest to Bar Pullups 9 Snatches  135/95 200m Run 12 Slapping Pushups 9 Bar Muscle Ups 3 Snatches 155/105   Real

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WOD 6/3/13

15 min Handstand Practice. RX= Handstand walking for distance (&/or) free standing handstand holds for time Scale = (1) Shoulder taps (2) Box Walk / Wall Shuffle (3) Handstand Holds Nose & Toes against wall for time. 4 Rounds for time 2 Rope Climbs 15′ 100′ Sprint 4 Cleans 185/115# 100′ Sprint

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WOD 6/2/13

9am: Yoga 10am: Oly Class : Jerk 11am: Endurance   For Time: 800m Run Rest 5 minutes For Time: 30 DU 21 Barbell Lunges, 95/65 21 Push Press, 95/65 30 DU 18 Barbell Lunges 18 Push Press 30 DU 15 Barbell Lunges 15 Push Press 30 DU …..Continue this rep scheme all the way down

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WOD 6/1/13

Back Squat 5×3 Then Helen 3 Rounds 400 Meter Run 21 KettleBell Swings 12 Pullups Post times and Rounds to comments.

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WOD 5/31/13

7 Min EMOM: Power Snatch + 3 OHS, heavy Then…W/a partner AMRAP 12 Minutes OHS, 95/65 200m Run, 70/53 *While 1 parter is running, the other is getting max reps of OHS. Total up all OHS performed by both partners for a final score.      

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WOD 5/30/13

Deadlift 3-3-3 Then 5 Rounds: 5 Deadlift (315/205) 10 Box Jumps (24/20) 15 Toes to Bar 7:30 Strength Class Post loads and times to comments:

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WOD 5/29/13

1A. Press: 3-3-3 1B. Weighted Strict Pull-up: 5-5-5 *super-set the above movements. Then… AMRAP 12 minutes 30 DU 20 Pull-ups 10 KB Swings, 70/53 Below:  The CFWC Women’s Regionals Team (Left to Right): Kim, Jenny, Nikki, Emily Mid-Atlantic Regionals are June 7, 8, and 9th in Landover, MD Purchase your tickets HERE

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