October 31, 2011
Back Squat 3-3-3-3-3
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5 Rounds for Time of
10 Wall Ball Shots
10 Box Jumps 24/20
10 Toes to Bar
2 Comments
filed under: WOD
Archive for October, 2011
October 28, 2011
We will be doing Grace on Tuesday, Nov 1 to raise money for Foundation 56. Watch the video and open the post for more information.
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Grace
30 Clean & Jerks
for time
2 Comments
filed under: WOD
Bradie and Star James are dear friends to Robyn and I. Bradie is obviously passionate about saving women in the fight against breast cancer and his foundation offers amazing support to women here in the DFW area. So on Tuesday, November 1 we will be doing Grace and give you the opportunity to make a donation and dedicate your workout to a friend or family member who has been affected by this disease.
I will be doing Heavy Ass Grace (a la Rob Orlando), Clean & Jerk 30 reps @ 275lbs, in support of Sylvia Wise (Robyn’s Aunt) as she continues to fight and beat this disease!
If you have any more questions about Foundation 56 you can find more information at www.bradiejames.net
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Love this! I will be doing it in celebration of my sweet mom beating breast cancer a couple of years ago!
October 28, 2011
Handstand Skill Work
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10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Squat Clean 155/105
Challenging Push Ups
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Push Up Progressions
Wall Push ups > Knee Push Ups > CTD Knee Push Ups > Push Ups > CTD Push Ups > Parallette Push Ups > Ring Push Ups
Plyometric Push Up Options
Med Ball Alt Arm Push Up, Clapping Push Ups, Slapping Push Ups
1 Comments
filed under: WOD
October 27, 2011
Run or Row for distance
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on
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Or make up The Filthy Fifty
7 Comments
tags: Coppell CrossFit, Coppell Running
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2350m – running is for exhausted winners because there is no way I was going to do the Filthy Fifty again so soon. two thumbs up for Don.
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The filthy fifty at fifty smoked me. I’m still recovering 33:39 not a world
Record but I finished standing up (barely)-
Quite an accomplishment Don. Not very many 50+ folks who can say the same!
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2075m – The cool drizzle was NICE!! Got to watch others go through the Filthy Fifty… Good work All!
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Im with Josh
ps, WAY TO GO DON! You are my hero 
AND thanks to Jason to being my running buddy!
October 26, 2011
A1. KB Alt Arm Press 4x6e; r/r-10s
A2. Dead Hang Pull Ups 4×6-12; r/r-2:30
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Row 2000m for time
2 Comments
filed under: WOD
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used 25# KB and green band, pull-ups: 12-12-12-10 Row – 8:45 This was a much better time than I thought I would get! Good work everyone!!
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October 25, 2011
Pistol Skill Work
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10min AMRAP
5 Thrusters 135/95
20 Double Unders
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10min Squat Test
Kelly Starret’s Mobility WOD Project
3 Comments
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Ok I got 7 rounds and 5 thrusters. I really don’t like double unders! Also for the afternooners, in the squat test you must be in a circle and go around and say your full name/age/birthday/favorite color/fav food! I know it sounds slightly elementary schoolish but it does help the time pass! Happy squatting!!
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3 Rounds + 32 Single unders (2 rounds @ 135# 2 rounds @ 115#) – Almost 4 rounds.. probably should have done 115 starting but i really wanted to try and do it as prescribed since i’m not good at Double Unders yet.
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oh and Squat test… a full 18 glorious seconds.. lol.. i kept trying as suggested by matt for 2-3 mins…just to help get used to hanging out there.
115-125-135-145-155 (x1) time: 7:38 ? something around that
185-215-235-245(fail)-235×1-185×4 – 11:something (David hears “BOO’s” in his head…and not because of Halloween…)