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Monday, 06 February 2012 PDF Print E-mail
Squat
3x5
CF Open WOD '11
AMRAP 10
30 Double Unders

15 Power Snatch

games.crossfit.com


 
New Class Times PDF Print E-mail

Athletes:

Don't forget that we have added a 10:30 class on Tuesdays and Fridays.  On-ramp classes will NOT be offered at 10:30.  Sorry.  We are already spread thin and can only officially schedule one LCF trainer for each of these 2 new classes.
 
Friday, 03 February 2012 PDF Print E-mail
"Kelly"
5 RFT
Run 400m
30 Box Jumps 24"
30 Wall Ball 20#


 
Thursday, 02 February 2012 PDF Print E-mail
10 RFT
50 m Sprint
10 Pull Ups
10 Push Ups


 
Wednesday, 01 February 2012 PDF Print E-mail
Barbell Snatch:
Skill Work
Box Pulls
Hang Snatch
Power Snatch
Full Snatch


 
Tuesday, 31 January 2012 PDF Print E-mail
Push jerk - 1-1-1-1-1-1-1




20 - 15 - 10 - 5 rep RFT

SDHP (95/65 lbs)

Wall Ball (24/20")


 
Monday, 30 January 2012 PDF Print E-mail
Thrusters 5 x 5

rest 2-3 min between sets




3 RFT


8 deadlift (225/185 lbs)

12 HSPU
 
Friday, 27 January 2012 PDF Print E-mail

Team WOD (2 person teams)
AMRAP in 20 min

Person A does manmakers


using dumbbells (20/10 lbs)

Person B does farmers walk


for 50m carrying ammo


cans or KBs (40/25 lbs)


 
Thursday, 26 January 2012 PDF Print E-mail
OH squat 1-1-1-1-1-1-1




Max DU in 5 min

Rest 2 min
Max sit-ups in 4 min

Rest 2 min
Max lunges in 3 min

Rest 2 min
Max DB push press in 2 min


 
Wednesday, 25 January 2012 PDF Print E-mail
Elizabeth

21 - 15 - 9 rep RFT:


(Squat) Clean (135/95 lbs)


Ring dips



 
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