The Sport of Fitness Has Arrived

 

 

 

SuperStrong performed 51 leg throw downs to honor Alice’s Birthday.

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51-Leg Throwdowns

 

THE OPEN IS HERE!!

 

STARTING FEBRUARY 22 THE WODS WILL BE ANNOUNCED!

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Register Here for the 2012 Reebok CrossFit Open!  

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Thursday
Dynamic Warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

skill
Deadlift Protocol

3 reps deadlift from floor to top of knee cap at 85-95%of max.  Must lower the weight to the floor.

Use a belt if needed.
IMMEDIATELY follow with 8 box jumps.

3 rounds rest 4 min between rounds.

WOD

15 reps 225 Deadlift
10 box jumps
200 meter (red stripe run)

3 rounds for time.

MaDMobi
2 min each
Press ups
Lay on Lacrosse ball.  For your spinal erectors.  (Not your spine)
Calf stretch
Roll calf w barbell

 

 

 

 

 

 

 

 

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