Strength-
Overhead Squat 5×5
Skill for those who cannot do OHS-
Pistols
16-12-8-6
(Practice OHS with a PVC pipe between sets)
Wod-
3Rds-
10 Front Squats 175#/120#
15 Pull Ups
20 Burpees
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Archive for February, 2012
Wednesday 2.29.12
Wednesday, February 29th, 2012Tuesday 2.28.12
Tuesday, February 28th, 2012Wod #1-
15 Min Amrap:
12 Wall Balls
14 Broad Jumps
300 M Row
Wod #2
50-40-30-20-10
KB Swings 53#/35#
Sit Ups
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Monday 2.27.12
Sunday, February 26th, 2012Strength-
Split Jerks 5×5 (p)
Wod-
15Min Amrap:
5 Deadlifts (Heavy)
10 Ring Dips
20 Double Unders
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CrossFit Games
Sunday, February 26th, 2012The Open Wod 12.1
7 Min of Burpees:
Jeff Kerber- 104
Susan Larson- 85
Nick Wilson- 87
Brad Blackman- 92
Amy Drefke- 103
Jon Alexander- 116
Congrats to our competitors representing CFDM in the CF Open this year! Please come cheer them on for the following four Fridays as the complete the qualifying wod’s trying to make it to Regionals. Athletes will begin their warm up between 6:00-6:15 and start the wod at 6:30.
Friday 2.24.12
Friday, February 24th, 2012Strength-
Power Snatch- One Rep Max
Wod-
Birthday 30- Happy Birthday Rita!
30 Cal Row
30 KB Swings
30 Walking Lunges
30 Clean and Jerks 95#/65#
30 Box Jumps 24″/20″
30 Knees to Elbows
30 Burpees
30 Double Unders
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Wednesday 2.22.12
Wednesday, February 22nd, 2012Strength-
Front Squat- One Rep Max
Wod-
12 min:
2, 4, 6, 8, 10, 12, 14, 16, …. go up by 2′s until the time is up
Deadlifts 225#/155#
Hand Release Push Ups
Box Jumps 24″/20″
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