10102013

No Birthday WOD for Mason but just a heads up, he is six today! If you see him at the box tell him Happy Birthday…

Thursday
Skill: 20 minutes to find 1 rm power snatch

Wod
10 min amrap
30 dubs
15 power snatch 75/55

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10072013

Skill:14 min emom
Even:
4 power cleans
3 front squats
2 push jerks
Rx: 155/105
Odd:
10 bar facing burpees

Wod:
21-15-9
Squat clean 115/75
Pull-up
20 yard broad jump
(after every set of pull-ups)

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10012013

Skill: 20 min
Find 1 rm 50 yard prowler push or sled drag.
Athlete should make at least 4 complete attempts

Wod:
12 min Amrap
100m front rack carry 135/95
10 back squats 135/95

Coach Daniel

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09252013

I am still in Boston… But I’ve thought of something special for you!

Skill:
7 min Double Under Practice
-for those of you that have DU pretty locked in, partner up and go back and forth getting as high as you can as a team on this:
10, 20, 30, 40…. 70… 100+
Reps must be unbroken and each partner does every set, just resting while the other goes.
This can be scaled to:
5, 10, 15….. 35.

Wod:
100 abmat sit-ups
80 burpees
60 kb snatch 53/35
40 hr push-ups
200m kb carry 53/35

Many of you don’t know this, but before the Reebok Nano, the Converse All Star was the preferred CrossFit shoe. We went to Converse HQ and saw the first ever “Chuck.”

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09242013

Skill:
15 minutes to find 3 rm Front squat

Wod:
Buy in: Run 400 m
12, 11, 10, 9, 8, 7…. 1
Deadlift 185/115
Pull-up
Cash out: Run 400 m