June 30, 2013
A. BS 5@60%, 3@70%, 2@80%, 2@90%, 1@95%
B1. FS 5@65%, 4@75%, 4@80%, 4@85%
B2. Wgt Pull Up 4×3
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Tabata Mash Up
STOH 95/65
Box Jumps
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Or make up the Cass to Cali WOD!
1 Comments
filed under: WOD
Archive for June, 2013
June 28, 2013
For time:
643m Row
26 Squat Clean
26 CTB Pull Ups
26 Wall Ball
26 Burpees
26 Box Jump Overs
26 KB Snatch
1 Lap around 2nd building
26 TTB
26 STOH
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643 women competed in the 2013 CF Games Regionals. When all athletes were scored against one another Cass finished 26th in the world! Including a 5th place worldwide finish on event 6. Check out the link below
2013 CrossFit Regional Showdown
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Picture courtesy of CF Games South Central Regional
1 Comments
June 27, 2013
Hang Snatch + Snatch 6×1
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AMRAP-12
7 TnG DL
100m Shuttle
10 HSPU
100m Shuttle
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Steve and Pascha BOLTing on their big day!
2 Comments
filed under: WOD
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Steve and Pascha – you two are greatness. So glad you guys are at BOLT. And speaking of BOLT, that was a really tough but fun WOD today.
June 26, 2013
A1. BS 2×5@65%, 3×5@70%
A2. High Box Jumps/Depth Drop Jumps 5×4
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5 sets
9 Heavy Swings
12 Pull Ups
15 Wall Ball
rest 60s
**Goal is unbroken work for each interval, scale to 6,9,12 if necessary
2 Comments
filed under: WOD
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josh, same here. i broke on my pull ups starting in round 3. i blame the 70# kb for weakening me.
June 25, 2013
For Time
800m Run
25 Burpees
600m Run
50 HRPU
400m Run
75 Air Squats
200m Run
100 Double Unders
–or–
Make up Tuesdays WOD
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Be honest with yourself and go away from your essence as an athlete. If you like lifting heavy things and short, heavy metcons; do today’s work. If you are a cardio ninja, makeup Tuesdays work.
0 Comments
filed under: WOD
June 24, 2013
In 15 min build to a 1RM Clean and Jerk
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AMRAP – 6
8 UB Thrusters 95/65
12 KB High Pull
–then rest 3 min
2min Row for cals
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Mobility – Couch Stretch + Pigeon
0 Comments
filed under: WOD
What’s more fun than doing the Cass wod on Saturday? Doing the Cass wod 3 days before doing a 4th of July wod!
Brutal