Monthly Archives: March 2013

It’s Girls Week!!  Get ready for some CrossFit girl WODs. Monday, April 1 WarmUp: Run/Row/Jump 20 KB swings 20 goblet squats 20 Romanian deadlifts (10/leg) 20 crossover pushups (10/side) 20 Russian twists (with KB) Strength:  Snatch – week #6 WOD:  … Continue reading

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Saturday, March 30   Run ladder Dynamic Stretching Turkish Get-up Instruction   Hero WOD: “Arnie” [half] 12 Turkish getups (right) 25 KB swings 12 OHS (left) 25 swings 12 OHS (right) 25 swings 12 Turkish get-ups (left) Los Angeles County Fire Fighter … Continue reading

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Friday, March 29   WarmUp: Run 800 m 20 KB swings 10 pull-ups 20 squats 10 heavy med ball shrugs 3-5 minutes of shoulder mobility stretches Burgener warmup   WOD:  The Games Open 13.4 7 minute AMRAP of: 3 Clean … Continue reading

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Thursday, March 28   WarmUp: Run 800 m 20 KB swings 10 pull-ups 20 squats 10 heavy med ball shrugs 3-5 minutes of shoulder mobility stretches Burgener warmup   WOD:  The Games Open 13.4 7 minute AMRAP of: 3 Clean … Continue reading

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Wednesday, March 27   WarmUp: 100m side shuffle 100m high skips 100m high knees 20 squat kicks 20 sandbell tosses (max distance)   Strength:  Shoulder Press – week #5   WOD: 15-min AMRAP 10 deadlifts (185/135) Run 200 m

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