WOD: 
“Jeremy”

Reps 21-15-9 of:
Overhead squats (95 lb./65 lb.)
Burpees

Compare to January 10. Post time to comments.

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Saturday, March 24
PALEO POTLUCK!!

We will have 9 am Saturday class, followed by Games WOD at 10. After the Games WOD, stick around for PALEO POTLUCK!!

Bring a dish to share (something healthy, and if you can Paleo it up, go for it!).

 

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From CrossFit HQ:

“Efficiency Tips: Rowing” with Matt Chan video [wmv] [mov] [HD mov]

“Efficiency Tips: Muscle-ups” with Chris Spealler video [wmv] [mov] [HD mov]

“The Burpee Mile” with Courtney Plevniak – video [wmv] [mov] [HD mov]

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LOST AND FOUND REMINDER

LOST AND FOUND!

There have been a lot of items left at CF7 this week!! Be sure to go through lost and found this weekend and claim your stuff!

Items left after Wednesday will be donated to Goodwill.

Also, a friendly reminder….please make sure to clean up all of your equipment after every WOD, including putting away ab mats, kettlebells, wallballs, bands on the pull-up bars, etc. THANK YOU!!!

Post thoughts to comments.

Media:
Tuesday WOD, March 20, 2012

6 thoughts on “Tuesday WOD, March 20, 2012

  • March 20, 2012 at 7:16 am
    Permalink

    4:28 RX.
    Looking forward to 12.5 WOD in Colorado this week at 9,000 square feet of elevation.

  • March 20, 2012 at 7:30 am
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    7:52 Rx – 40 seconds better than previous Rx time.

  • March 20, 2012 at 9:16 am
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    7:15 40lbs. OHS are something I need to work on, flexibility is terrible.

  • March 20, 2012 at 10:46 am
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    5:58 – No PR today

  • March 20, 2012 at 1:22 pm
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    If anyone was going to do a WOD in the 4th dimension, it would be R4.

  • March 20, 2012 at 5:40 pm
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    6:31 RX (7 seconds faster than PR – yay!!) – I LOOOOOVE OHS and love this WOD. It may be my favorite 🙂

Comments are closed.