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Correction. Today we will be wodding again. Tommorrow will be an entire day of validations all classes, this is available at all classes.
WOD
All classes skill transfer exercises. (Basically its your time to hassle the coach for more tips and tricks) Or you can do a WOD fill your boots
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WOD - 29/02/2012
For time:
Deadlift, 125/90 15 reps
Rope climb, 5 ascents
Deadlift, 12 reps
Rope climb, 4 ascents
Deadlift, 9 reps
Rope climb, 3 ascents
Deadlift, 6 reps
Rope climb, 2 ascents
Deadlift, 3 reps
Rope climb, 1 ascent
Post time to comments.
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WOD - 28/02/2012
Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips
Post rounds completed to comments.
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WOD - 27/02/2012
*This week you can be validated during thursdays class and also during Friday 5am,5pm,6.10pm*
"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell 24/16
12 Pull-ups
Post time to comments.
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So Week one of The Reebok CrossFit Games is over just about. From here make sure you submit your score for validation.
Today we offer one last chance of validation for this weeks WOD.
*VALIDATION AT 7.30AM*
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WOD - 25/02/2012
*Validation at 7am*
Three rounds for time of:
400m Run
21 Hang Power Snatch(95/65#)
Post time to comments.
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WOD - 24/02/2012
** Validation Opportunity 6.10pm class. 6.10 will also have the regular scheduled program **
For time, 21-15-9 of:
Sumo Deadlift High Pull(50/35)
Toes to Bar
Post time to comments.
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Open WOD 1
Individual Validation will occur today for all who are competeing at the 5am Class. Those who are not will still be participating in the WOD anyway. But validation today is at 5am
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The Reebok CrossFit Games start today. Well Tommorrow for us as its Pacific Time and we are 15 hours ahead. So Get ready guys its time to bring your A game. Normal Programming will continue and all validation slots have been allocated. Please ensure you check these so you dont miss out.
Improve your snatch with snatch balances!
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WOD - 21/02/2012
As many rounds as possible in 15 min:
Run 100m
10 Hang Power Cleans(60/40)
Post number of completed rounds to comments.
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