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CFS WOD - Thursday 1MAR2012
STRENGTH:
WENDLER CYCLE
Bench Press
70% x 3
80% x 3
90% x 3+
*Use 90% of 1RM for percentages.
**Sets are performed every 3 minutes on the minute.
METCON:
25 Pull Ups
25 Kettlebell Swings (M-70#/F-55#)
x4
*Compare to "BABIES OF THE KNUCKLE"
CFS WOD - Wednesday 29FEB2012
METCON:
700m Row
7 Power Cleans (M-185#/F-125#)
7 Handstand Push Ups
7 Pistols
500m Row
5 Power Cleans
5 Handstand Push Ups
5 Pistols
300m Row
3 Power Cleans
3 Handstand Push Ups
3 Pistols
CORE COOLDOWN:
50 Roll Outs
50 Sit Ups
Who: All CFS Athletes and friends.
What: A baby party for Ashley, Josh and Kirby.
When: Friday (March 9, 2012) after the last WOD...7PM-ish.
Where: CFS
Why: Because Nicki and Hannah are the boss of me and tell me what to do.
Nicki and Hannah are hosting a baby party at CFS for the Bradley crew. Food will be provided (and with those two cooking, trust me, it'll be tastey). BYOB. We'll kick off the party after the last WOD on Friday so things should get crack-a-lackin' around 7 or so and we'll go until we go. Monetary donations will be taken as it seems like lil' Kirby already has plenty of toys and poop bags (see below). Not to mention, the combination of the CFS crew + baby toys + firewater = AJ crying because "he was playing with it first". Contact Nicki or Hannah and let them know if you plan on attending OR post in the comments section.
CFS WOD - Tuesday 28FEB2012
STRENGTH:
WENDLER CYCLE
Back Squats
75% x 5
85% x 3
95% x 1
*Use 90% of 1RM for the percentages.
**Sets are performed every 3 minutes on the minute.
METCON:
200m Run
20 Ring Dips
1 Rope Climb
x4
CFS WOD - Monday 27FEB2012
METCON:
"THE SEVEN"
7 Handstand Push Ups
7 Thrusters (M-135#/F-95#)
7 Knees-2-Elbows
7 Deadlifts (M-245#/F-175#)
7 Burpees
7 Kettlebell Swings (M-70#/F-55#)
7 Pull Ups
x7
Check out the new moonbeam light that was installed today. That's right, CFS sittin' high on the hog...
***THERE WILL BE NO 7AM/8AM CLASSES TODAY (FRIDAY 24FEB2012). SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***
CFS WOD - Friday 24FEB2012
METCON:
CrossFit Games Open 12.1
7 Minute AMRAP:
Burpees
*Chest and Hips must touch the ground on each rep.
**Athlete must touch an object 6" above a fully extended reach at the top of the Burpee.
***CFS Trainers will be available for athletes participating in the Open (the trainer will administer the WOD 1-on-1 in order to stay within the confines of HQ rules).
****All non-CFS athletes are asked to contact Tal prior to showing up for the WOD.
*****Complete 12.1 Rules located HERE.
SKILL/CORE COOLDOWN:
50 GHD Sit Ups
50 GHD Hip Ext
*Complete 1 Rope Climb every 20 reps.
**Not for time.
Check it out (Byrnes "Breezy" ACC Softball Player of the Week). That's right...she might be in Florida right now, but she's still one of our most impressive CFS athletes. Keep hittin' bombs girl. Lovin' the Sanuks!
***ANNOUNCEMENTS***
#1 - MONDAY AND TUESDAY'S PICS/SCORES WILL BE POSTED TOMORROW
#2 - CFS WILL BE ADMINISTERING THE FIRST CROSSFIT GAMES OPEN WORKOUT ON FRIDAY FOR ALL CFS ATHLETES AND PROSPECTIVE GAMES COMPETITORS. THE FIRST WOD WILL BE ANNOUNCED TOMORROW ON THE CROSSFIT GAMES SITE. NON-CFS ATHLETES ARE INVITED TO ATTEND (PLEASE CONTACT TAL IN ADVANCE AT 410-271-5910).
CFS WOD - Wednesday 22FEB2012
METCON:
30 Muscle Ups
*Perform 5 Deadlifts (M-315#/F-205#) every 2 minutes (E2MOM)
SKILL/STRENGTH/DOIN' WORK:
2 Minute AMRAP:
Sandbag Get Ups
CFS WOD - Tuesday 21FEB2012
STRENGTH:
WENDLER CYCLE
Bench Press
65% x 5
75% x 5
85% x 5+
*Use 90% of 1RM for percentages
**Sets are performed every 3 minutes on the minute
METCON:
100 Air Squats
