Archive | January, 2012
Aside

January 30, 2012

Warmup

Skill

Perfect power clean

WOD

AMRAP

  • 6 Knee ups
  • 12 Supermans
  • 6 Situps
  • 12 Jumping Squats

Game

CrossFit Concentration

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Aside

January 19, 2012 WOD

Warm-up

  • 250m Run
  • Hurdle Jumps
  • Ladder Drill
  • Bear Crawl
  • Squat Shuffle

Skill

Continue the progression to the Clean…we’re almost there!

Power Clean!

WOD

3 Rounds of:

  • 3 Wall Walks
  • 6 Power Cleans
  • 9 second Handstand Hold
  • 12 Box Jumps

Game!

Hover Ball!

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Aside

January 18, 2012 WOD

Skill

Power Clean

WOD

9 Rounds

  • 5 Power Cleans
  • 5 Box Jumps

Game

Duck, Duck, Goose

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