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CFE WOD 04-23-12

By Front Desk | In CrossFit, WOD | on April 23, 2012

Strength

Bench Press

5 x 5 (75-80%)

 

CF WOD

- 10 Ring Push – ups

- 8 Hang Cleans (70%)

- 8 floor wipers (same weight)

 

**wait 3+ hr. Before or after and choose sport

 

 

Single-Sport (SS)

“Lactate Shuttle”

Choose ONE of the following sports:

Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on using 40# ruck or vest; cover as much distance as possible

 

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 200m on 3:00, hold splits within 3-5 seconds

Bike (WED): 5 x 1M, spin/rest 90 seconds between, hold splits within 3-5 seconds

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

 

CF Sport-

9-6-3

-HSPU

-T2B

-Double unders

 

Target Time – under 4 min

 

 

7

Chris Harper – 225 1RM/ 3.9 rds

Suzanne – 751RM/4rds

Rachel – 90 1RM/4.5

Norma – 45 1RM/2.5

 

12:30

Jess B. 100/5rds #85

Brandon – 135/5rds #95

Grant – 115/3rds #75

JP – 240/4rds RX

Holden – 200/3+12 RX

Liz – 95/4rds #65

 

6:15

MP – 115 1RM / 4+10rds

Jacob – 125/5+10 rds

Jon – 225/4+10rds

Jason – 145/5+2rds

Leidy – 65/3+5 rds

Josh O – 185/4+1 rds

MJ – 175/2+5 rds DQ’d

 

7:30

Nick P – 205/3+21rds

Cord – 115/3+22rds

Moses – 100/3+16rds

Justin – 235/5+17rds

Kasey – 195/4+1rds

Yaz – 155/3rds

Ben – 185/4+7rds

Shanna – 105/4rds

Pato – 155/4rds

Claudio – 225/4+10rds

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