Front Squat: 2-2-2-2-2-2-2
– rest 2 minutes between sets. start heavy and stay heavy
for time:
50 abmat sit-ups
10 burpees
40 box jumps
10 burpees
30 abmat sit-ups
10 burpees
20 box jumps
10 burpees
10 abmat sit-ups
10 burpees
Month: February 2012
As many Double Unders as you can in 8 min.
then…
“Running Diane” for time:
– 21 Deadlifts (225/155)
– 200m run
– 15 Deadlifts
– 400m run
– 9 Deadlifts
– 800m run
*If the load is too heavy or exceeding 70% of your 1RM then use the following modifications:
MOD 1: (185,125)
MOD 2: (155, 105)
MOD 3 (135, 95)
Face To The Floor
Team ED*CF had a good showing this past weekend at the 2012 West Plano CrossFit Cupid’s Challenge Team Competition by taking home 1st place overall. A big thanks goes out to Shawn, Zach, Kimberly, and Jen H. for competing in the event. There will be more competitions in the future for those of you with the competitive itch!
The Good With The Good
via YouTube
Squash it like a spiced up Pumpkin
New Classes:
Monday & Wednesday @ 7:30pm
New Elements Class:
Starting Monday, March 5th @ 8:30pm
Press 3-3-3-3
then…
“Nasty Girls”
3 rounds for time of:
– 50 Squats
– 7 Muscle-ups
– Hang power cleans, 10 reps (135/95)
*If you can’t do muscle-ups, perform 3 pull-ups and 3 ring dips per muscle-up.
Heads Will Roll
Some link love for ya: What CrossFit Is and Isn’t
Wish us luck as a team from ED*CF will be competing this Saturday in West Plano CrossFit’s Cupid Challenge!
ANNOUNCEMENTS
New Classes:
Monday & Wednesday @ 7:30pm
Free Saturday Class:
Tomorrow at 10am
New Elements Class:
Starting Monday, March 5th @ 8:30pm
For time:
– 800 m run
then 5 rounds of…
– 10 wallballs
– 20 abmat sit ups
– 30 double unders
Handstand work for 8 min
then…
CF Games Open WOD 12.1
– AMRAP in 7 min of burpees
then…
30 seconds of L-sits accumulated x3