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Entries in DL.5 (2)

Sunday
Dec252011

Monday December 26, 2011  

 

**No 6am class today.  

 

WOD

ROMIK

- SMR: glutes/quads

- pigeon 2 min/side

- OHS x 15

 

Strength

- deadlift 5-5-5-5-AMRAP; rest as needed

 

MetCon

5 rounds, each for time:

- 90yd sled push (sled + 135/75)

- 50 double-unders

*rest 2-3 min bt rounds

 

Post results and thoughts to comments.

Tuesday
Dec062011

Wednesday December 7, 2011

 

 

 

**Announcements**

 

  • This Sunday Threshold Racing is holding an endurance biased competition at CrossFit Moxie.  I'd love to have a bunch of you Cadence athletes get out there and represent.  You can register for it and find out more info here

 

 

WOD

ROMIK

- SMR: wherever you need it

- pigeon 2 min/side

- OHS hold 1 min

 

Strength

- deadlift 5-5-5-5-AMRAP; rest as needed

*Remember, be conservative!  If you know your DL 1RM, take 10% off that, then start with about 70% of that number working up to about 85%.

 

MetCon

7 RFT:

- 10 burpees

- 40 double-unders

 

Post results and thoughts to comments.