May 25, 2013

Partner WOD!

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May 24, 2013

We will miss you Kat! Your athleticism is an inspiration to everyone at CrossFit Marion.  We can’t wait to cheer for you at Regionals!

“Brock Solid”
2 rounds for time of:
6 handstand push-ups
23 deadlifts 225/148
20 box jumps 30/24″
12 power cleans 205/133

Compare to 9/25/12.
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May 23, 2013

800 meter run

Rest 4 minutes, then:
AMRAP 18 minutes of:
20 burpees
30 sit-ups
40 double unders

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May 22, 2013

1-2-3-4-5-6-7-8-9-10 of:
Snatch 115/78 (Int. 95/63, Adv. 145/98)
*After each set of snatches perform 1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)

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May 21, 2013

Front squat 3-3-3-3-3
*No rack.
*You may squat clean your first rep if you wish.
______________

For time, 10 minute cap:
20 toes to bar
20 wall balls 20/14, 10/9′
20 kettlebell swings
20 handstand push-ups
(Int. 15 reps each movement, Adv. 30 reps)

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May 20, 2013

“Fran”
21-15-9 of:
Thrusters 95/63
Pull-ups

Compare to 10/22/12.
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May 19, 2013

Congratulations Michelle on completing CrossFit Endurance!

“Brenton”
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
*Do three Burpees after every five broad-jumps.
*If you’ve got a twenty pound vest or body armor, wear it.

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May 18, 2013

Partner WOD!

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May 17, 2013

Back squat 7-7-7-7
_______________

For time:
25 burpees

50 air squats
Run 1000 meters

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May 16, 2013

Tabata:
Kettlebell swings 53/35
Hand release push-ups
Sumo deadlift high pulls 53/35
Med ball sit-ups 20/14
Double unders

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