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Archive for January, 2012

WOD: 1.16.11

Compare all WODs this week to the week of 11/28/11

A. Power Clean 1-1-1-1-1
B. Squat Clean 1-1-1-1-1
Part 2:
3 RFT
20 cal row
10 stone thrusters 95/73
EWOD
Run: 3 x 800m, hold splits within 3-5 seconds, rest 3:00 between efforts
Row: 3 x 1000m, hold splits within 3-5 seconds, rest 3:00 between efforts

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Monday: January 16, 2012

Did anyone see this during the Football game?

New week, new goals, new PRs; get some, go again.

*The folks from the CrossFit Journal will be doing some filming at CFOIB today during the 4:30pm class. Join us and maybe your handsome mug might make the cut 😉

WOD

This week marks the end of our 8 week cycle. We will be re-testing all of our benchmarks so get your journals out and be ready to mark your progresses! Remember, every second counts!

A. Power Clean 1-1-1-1-1
B. Squat Clean 1-1-1-1-1

Part 2:
3 RFT
20 cal row
10 stone thrusters 95/73

EWOD
Run: 3 x 800m, hold splits within 3-5 seconds, rest 3:00 between efforts
Row: 3 x 1000m, hold splits within 3-5 seconds, rest 3:00 between efforts

Coach’s Notes: Achieve a 1RM for power clean, squat clean. If you still have gas left in the tank get after part 2. Compare all scores to 11/28. Post sport & time(s) for EWOD.

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