02/23/2012 Reebok CrossFit Games Open 12.1 WOD

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SWOD:

power cleans

5-5-5-3-3-3

WOD:

Complete as many reps as possible in 7 minutes of:

burpees

then rest 2 minutes, and then complete as many reps as possible in 3 minutes…

Ab Mat sit ups

Burpee Movement Standards:  For a PDF of the workout click here!

 Each rep will be counted once the athlete touches the target with both hands. A variety of methods can be used to create a target including a pull-up bar, a hanging ring, a piece of tape on a wall as long as the target is at least 6 inches above the athlete’s max reach and it is touched with both hands for the rep to count. If the athlete touches with just one hand or misses, they may re-jump to complete that rep without dropping back to the ground.  This workout begins from the standing position, then the athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.  At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

 

COOL DOWN:

roman deadlifts

3-5 sets, 5-10 reps

 

 

 

02/22/2012 Share the Pain Wednesday

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February Share the Pain is here!  Don’t forget to bring your family, friends, and neighbors in for a FREE trial!  Don’t let the WOD scare them, remember everything can be scaled to anyone’s ability level!!  Regular CFS members will do the HERO WOD.  Only Share the Pain people will do the scaled version.  Why not start everyone off right with a HERO workout:)

WOD:

“Abbate“

Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 mile

HeroMatthewAbbate_th.jpg

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Scaled STP WOD:

800 m run/jog/walk

21 thrusters (weight appropriate)

400 m run/jog/walk

21 thrusters (weight appropriate)

800 m run/jog/walk

02/21/2012

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Please take a few minutes to click on the Paleo Summit link on the right.  It’s an online event and registration is FREE!  There is tons of knowledge to be shared and lots of useful information!  

SWOD:

shoulder press

3-3-3-1-1-1

WOD:

3 rounds for time…

15 burpees

20 pullups

25 box jumps (20/18″)

COOL DOWN:

hip bridge

3-5 sets of 5-10 reps