Month: November 2009

11/30/09 WOD

Skill:Double Under proper technique WOD:Clean Pulls3×5 @ 90% Max3×3 @ 110% Max All DUs have to be consecutive, if you trip up you have to start over.  5 Burpees5 DUs 5 Burpees10 DUs5 Burpees15 DUs5 Burpees20 DUs5 Burpees25 DUs5 Burpees20 DUs5 Burpees15 DUs5 Burpees10 DUs5 Burpees5 DUs (Thanks CF Omaha for this WOD)  Pack – DUs …
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Throwdown WOD #3

Great Job Susan, Nick and Steve and a big thanks to Rita for putting together these videos! Throwdown Team 2 – WOD #3 from CrossFit Stamford on Vimeo.

11/27/09 WOD Mini Comp

WOD#11RM Snatch (20 min time limit) WOD#25 min AMRAP6 Wall Balls 20/1412 SDLHP 53/35 WOD#35 min Running ClockRow 500m/400mWalking Lunge (length of gym and back)Max Burpees (in time remaining – score is total burpees) Overall Winners – Ricky and Bobbi aka Ricky-Bobbi Congrats to Bob H for getting his first Muscle Up! and also look …
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11/25/09 WOD

   Back Squats 5×5 5 Rounds7 Power Cleans (155/85)30 Air Squats12 Explosive Pushups (clapping) Rx:Ricky – 13:48Susan – 14:11 Modified:Jeff B – 14:04 (135lbs)Jeanne – 10:38 (1 AbMat)Hilary – 11:43 (1 AbMat)Will – 11:57 (115lbs) Steve F – 12:35 (135lbs)Michelle – 14:20 (75lbs)Howard – 14:31 (65lbs)Duigs – 14:57 (115lbs)Craig – 12:21 (135lbs/chest to floor)Mike P – 12:42 …
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11/24/09 WOD

   Push Press – 5×3 40-30-20-10 repsHeavy Swings (M – 70lbs, W – 44lbs)Double Unders Kristie – 8:14Kevin T – 10:02Nick B – 11:51Mike D – 12:17Ernie – 16:45 Modified: (M – 53lbs, W – 35lbs)Khaled – 7:01Andy S – 8:22Will – 10:26Bill – 11:18Bobbi – 11:19Craig – 13:10Steve F – 13:11 Row*Rita – 13:50Ricky – …
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