Deadlift
3-3-3-3-3
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Let AnneMarie inspire you today!
Monday, January 30, 2012
30 rounds: clean & jerk + plank burpees
30 rounds for time of:
1 C&J (135/95#) full squat cleans
2 Plank Burpees
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Bruce!
Saturday, January 28, 2012
‘Bradshaw’
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225/155#)
9 Pull-ups
24 Double Unders
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U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Friday, January 27, 2012
5 rounds: handstand walks, ring L-sits, rope climbs
5 rounds for time:
10M Handstand Walk (SUB = 20 Shoulder Touches)
Max Ring L-sits (sub = parallette L-sits)
2 Rope Climbs
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RING L-SIT should be scaled so that 20 seconds is the minimum that an athlete would stay in the position.
SCALING:
1-Ring L-Sit
2-Parallette L-sit
3-Hanging L (hang from pull-up bar and legs out)
4-Ring or Pullup bar hang with knees up
5-Parallette Knees-up
Starting February 7th, we will start a 10am WOD on Tuesdays and Thursdays. This class will be held on a trial depending on attendance. We thank you for your continued dedication to CrossFit and hope this class will further serve your practice.
Andy
