July 2, 2013
Press
1-1-1-1-1-1
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For quality – 15min Time Cap
50 Alt TGU slow and steady
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3×15 Band Pull Aparts
0 Comments
filed under: WOD
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
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.
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