CrossFit Jackson

Elizabeth

21-15-9 reps of:
Squat Clean 135#/95#
Ring dips

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Compare to Jan. 29, 2009

.com Rest Day

Do some skill work, work on reaching your goals, make-up a workout you've missed...or rest if it's time!

Morning Class WOD: 4x400 sprints

You know the drill...rest 2 minutes between 400 meter sprints.

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Press Heavy

Shoulder Press 1-1-1-1-1-1-1 reps

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Compare to Dec. 1, 2008

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

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2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

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.com Rest Day

SaturWOD was fun today!  Everyone did great!

We did teams of 2, 6 rounds of 1 team member running 400 meters and the other doing max reps at one station and then swapping places when the partner finished their run.  The stations were SDHP, KB swings, thrusters, pull-ups, burpees and sit-ups.  It was about a 25-30 minute workout for everyone...good times!

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Compare to Dec. 28, 2008

From the CrossFit affiliate blog: CrossFit Unlimited reminds their athletes to "move fast, breathe slow": Read.

Filthy 50's

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Compare to Dec. 19, 2008

Morning Class WOD: Sucked

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

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Compare to Dec. 26, 2008