Friday 4.01.11



Warm Up: Coach's Choice

WOD: 1-1-1-1-1-1 Front Squats

Metcon: Death by 10 Meters
-  Run 10m the first minute, 20m the second minute, 30m the third minute, and so on until you can no longer complete the required distance in the given time.

10 comments:

  1. Did a WOD at the track..
    -warmup/stretching
    -30yd sprint w/30 seconds of rest between x10
    -400m for time x4... 1:58,2:09,2:04,2:14 rest as needed between rounds

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  2. SWOD: 265 fs pr
    Metcon 16+15

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  3. SWOD Front Sq 1 1 1 1 1 @ 165#

    Metcon CF Open WOD 2
    7 Rds+9DL+1Pushup

    The 930 class was awesome this morning...they
    really rocked it !

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  4. SWOD: 295 FRONT SQUAT "PR"
    METCON 12 RNDS +11

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  5. SWOD: 65, 75, 85, 95, 105 (failed), 100#

    Metcon: 12 rounds

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  6. CFFB SWOD:
    -3x Max Rep Strict Pullups: 18(PR), 14, 11

    CFFB Metcon:
    -On the minute, for 15 minutes:
    2 Power Cleans @ 70% 1RM
    1 Max Height Vertical Jump

    Completed @ 155#

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  7. Oh yeah there was only one at 930
    where was everybody?

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  8. Swod: 85, 95, 105, 110, 120
    Metcon: 15 rds (might have had at least one more round in me but my socks kept sliding down)

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  9. Swod: 175# fs,
    85 lb weighted pu; pr
    Metcon: 16rnds, 14 in the 17...

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