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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

2010 Northwest Regional Event 1

Wednesday, 18 July 2012 00:00

Skill:

CrossFit Standards Test

400 m run

 

WOD:

Three rounds for time:

10 overhead squats, 135/85

50 double unders

 

Finisher:

50 wall ball shots(on your own if necessary)

Deadlifts, burpees, doublies

Tuesday, 17 July 2012 00:00

Strength:

Four sets of:

2 Turkish Get Ups-HEAVY

rest 60 seconds

25 kettlebell swings

Rest 60 seconds

 

WOD:

Three rounds for time:

10 deadlifts, 275/165

20 burpees

30 double unders (90 singles)

"Barbara"

Monday, 16 July 2012 00:00

Five rounds, each for time:

20 pull ups

30 push ups

40 sit ups

50 squats

 

REST PRECISELY THREE MINUTES BETWEEN EACH ROUND

Waiters walk, sit ups, back extensions

Saturday, 14 July 2012 00:00

Open Gym 8-11

WOD:

Three rounds for time:

100 meter dumbbell waiters walk right arm, 50/30

30 GHD sit ups

100 meter dumbbell waiters walk left arm, 50/30

30 back extensions

Deadlifts & Burpees

Friday, 13 July 2012 00:00

NO 9:30 A.M. CLASS TODAY

Strength:

Oly Lift-Snatch

 

WOD:
21-15-9

Deadlifts, 255/155

Burpees

Pull ups & handstand push ups

Thursday, 12 July 2012 00:00

No Friday 9:30 a.m. class this Friday

 

Strength:

Front Squat

3 x 8

 

WOD:

For time;

21 pull ups

21 handstand push ups

18 pull ups

18 hspu's

15 pull ups

15 hspu's

12 pull ups

12 hspu's

9 pull ups

9 hspu's

6 pull ups

6 hspu's

3 pull ups

3 hspu's

Nice Snatch

Wednesday, 11 July 2012 00:00

Skill
CrossFit Standards Test

1 mile run

*This info goes in your green folder*

 

WOD:

Snatch 1 rep every minute on the minute for 15 minutes

You pick weight, go up if possible.  Post lowest and highest weights you successfully snatched

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