Monthly ArchivesFebruary 2012

CrossFit Hero WOD: WHITE standard


U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by [...]

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Bear Scare standard

WOD:  Bear Scare
5 Bear Complex (95/65)
30 DU’s (90 Singles)
4 Bear Complex (115/85)
30 DU’s
3 Bear Complex (135/105)
30 DU’s
2 Bear Complex (155/115)
30 DU’s
BEAR COMPLEX:
1 Power Clean: Starts on the Ground, full hip extension at the top
1 Front Squat: Below parallel
1 Push Press: Lock Out Overhead
1 Back Squat: Below parallel
1 Push Press: Lock Out Overhead
Back To The Ground [...]

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Run and Shoot standard

AWESOME JOB LAST NIGHT ATHLETES!!!!  It’s not too late to sign up!  Great to see other athletes in the box working tonight on other WODs.  DEDICATION BABY!!!!
WOD: Run and Shoot
9-6-3:
Power Cleans (185#/125#)(135#/95#)
Hand Stand Push-Ups
RX: Includes a 1 Mile Run Before and After The 9-6-3
You can scale the run to 800m Before and AFter The 9-6-3
TRAVEL [...]

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Fire and Ice standard

WOD: Fire and Ice
Two Rounds:
750 Row
20 Box Jumps (24″/20″)
THEN IMMEDIATELY AFTER
Two Rounds:
400m Run
20 KB Swings (55#/35#)
YOU WILL DO THE 750m Row THEN THE Box Jumps THEN THE 750m Row Again AND THEN THE 20 Box Jumps Again.  IMMEDIATELY AFTER THE BOX JUMPS YOU WILL DO THE 400m Run AND THEN 20 KB Swings AND THEN THE [...]

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