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CFE WOD 05-09-12

By Front Desk | In CrossFit, WOD | on May 9, 2012

4rds

- 8 Deadlifts (65%)

- 8 High Box Jumps (30+/24+)

- 8 Burpee Tire Flips

 

wait 3+hr before/after WOD and pick a sport.

 

Single-Sport (SS)

 

Choose ONE of the following sports:

 

Swim (TUE): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds

 

Bike (TUE): 4 x 5k, spin/rest 3:00, hold all 5k splits within 3-5 seconds

 

Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

 

Row (TUE): 3 x 1500m, rest 5:00, hold all 1500m splits within 3-5 seconds

 

Ruck (TUE): 3 x 1M with 45# ruck or vest with 3:00 rest @ fastest possible pace

 

 

Multi-Sport (3S)

 

Choose ONE of the following sports:

 

Swim (MON): 10 x 100m on 1:30, hold all 100m splits within 3-5 seconds

 

Bike (WED): 4 x 5k TT, work:rest 1:2

 

Run (TUE): 4 x 800m TT, work:rest 1:2

 

7

Nick ?

Suzanne?

Harper?

 

12:30

Liz – 12:30 scaled

Angela – 12:43

Ryan – 13:21 scaled

MJ – ?

Maura – 11:27 RX

Noel – 13:34 RX

 

6:15

Jon

Dre – 13:24 RX

Alycia – 14:54 scaled

Angie – 13;03 scaled

Danny – 13:17 RX

Leidy – 14:58

Josh – 15:00

Krista – 11:blah blah RX

James – ?

 

7:30

Justin – 9:48 RX

Rebecca – 12:30 scaled

Jess – 10:56 RX

Sean – 10:40 RX

Yaz – 15:47 RX

Sofia – 10:25

Melissa – 10:15

Shanna – ?

Cord – 13:43 RX

Norma – ?

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