* THIS WEEK WE WILL PROGRAM LAST YEARS OPEN WODS. ON THURSDAY WE WILL DO THIS YEARS OPENS WOD. WE WILL FIND OUT WED NIGHT WHAT THURSDAYS WOD WILL BE WITH THE REST OF THE WORLD LETS HIT IT HARD THIS WEEK AND START MAKING SOME HUGE GAINS.
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| THE MAN CHILD TAKING 3RD OVERALL AT HIS FIRST COMP AFTER 3 MONTHS OF CROSSFIT! CONGRATS BROTHER. |
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| RESULTS FROM THE COMPETITION WOD! |
WARM-UP
20 DEADLIFTS
20 GOODMORNINGS
20 MOUNTAIN CLIMBERS
LEG KICKS - QUAD PULLS - ARM CIRCLES - ROCK AND STRETCH
- EVERYONE HITS 3 SETS OF MAX TIMES NEGATIVES PULLUPS -
STRENGTH
BACK SQUAT
75%X5
85%X3
95%X1+
ENDURANCE
800M RUN
REST 2 MIN
2 MIN MAX DOUBLE UNDERS
WOD
AMRAP 15 MIN
9 DEADLIFTS(155/105)
12 HAND RELEASE PUSHUPS
15 BOX JUMPS (24/20)
* WE DID THIS WOD DECEMBER 30TH - HOPEFULL EVERYONE WAS WRITING DOWN THERE SCORE LIKE THEY ARE SUPPOSED TO AND HAVE MADE HUGE GAINS!
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| RESULTS FROM 2/19/11 |
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