Monday February 06 , 2012

Archive for February, 2010

100228 WOD

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Feb 27 | JSwaf • 11:30

TEAM USA TAKES ON CANADA FOR THE GOLD

BRING IT HOME TO THE STATES!!!!

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100227 WOD

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Feb 27 | JSwaf • 09:17

Warm Up

  • PCF Warm Up

WOD

  • Resisted Sprints
  • 5min AMRAP
  • Clean and Jerk

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100226 WOD

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Feb 26 | JSwaf • 09:23

CrossFit WOD

  • Bench Press  15
  • Squat              15
  • 500m Row
  • 4 Rounds No Time

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010225 WOD “Nasty Fran”

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Feb 25 | JSwaf • 04:44

Warm Up

  • PCF Warm Up
  • Thruster Practice

CrossFit WOD  “Nasty Fran”

  • Thruster
  • Pull Up
  • 12-9-6-9-12 For Time
  • 5 laps around the tires (aprox. 200 yards)

Basic Training WOD

  • 400m Run
  • 20-15-10 of
  • Push Up
  • Body Row
  • Sit Up
  • 400m Run

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100224 WOD

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Feb 24 | JSwaf • 18:54

CrossFit WOD

  • 7 Power Snatches
  • 7 Box Jump
  • 7 Rounds

Basic Trianing WOD

  • 500m Row
  • 20 Double Unders
  • 10 Burpees
  • 4 Rounds

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