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Saturday, 14 July 2012
“Kettlebells from Hell and Abs from Heaven” 50 American Kettlebell Swings50 One Handed Russian swings, alternate hands each rep50 Push-ups on the Kettlebell handle50 Situps holding the Kettlebell50...
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Level I Course
Camp Phoenix is trying to set up a Crossfit Level 1 Trainer Course for the end of August. The course is 2 full days, typically 0800-1700. You don’t need any prior training or knowledge of Crossfit to...
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Monday, 16 July 2012
Strength – Back Squats 5x5x5, work up to your 5RM RX: 42 Wall Ball 20/1421 Hand Stand pushups21 Sumo Deadlift Highpull 95/6530 Wall Ball 20/1415 Hand Stand pushups15 SLDHP 95/6518 Wall Ball 20/149 Hand...
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Tuesday, 17 July 2012
Work up to your 1RM of PressThen… AMRAP in 25 MinutesRX: Run 800M (Gym to gate and back)Lift a cumulitive total of 950lbs ground to overhead Intermediate: Run 800M, Lift 750lbs ground to overhead...
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Wednesday, 18 July 2012
Team WODOne member begins to the exercises while the other member runs from the gym to the TMC and back. After the run, team members tag out. The rep count is handed off to the new member. Only one...
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Thursday, 19 July 2012
Rest Day Next Monday – Friday take the Paleo Challenge… Eat like it’s 10,000BC for 5 days… Meats, vegies, fruits and nuts… cut the sugar, grains, and dairy. AMRAP on vegies!
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Friday, 20 July 2012
Hero WOD“Badger” In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq. Honor this warrior by giving your best effort. RX: 3 Rounds for time of the...
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Saturday, 21 July 2012
“Annie” RX: 50-40-30-20-10Double Unders and Situps. Complete 50 DU and 50 SU before moving to the 40s. Scale 3:1 Single Jump Skips to Double Unders.
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Tuesday, August 21,2012
3 RFT 15 Power Cleans 21 Double Unders (4x singles) Rest 10 minutes, then 7 minute AMRAP 7 Wall balls slams 7 burpees
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