Wednesday, July 3, 2013

07/03/2013 Every New Beginning

"Every new beginning comes from some other beginning's end" -Seneca


Alicia Aubuchon...We will miss you.

WARM-UP
5 Minutes Rope Work
D.R.O.M.


10-15 Reps
1-2 Rounds
OH Squats (Light/Medium)
Pull-ups
Push-ups

Sit-ups
KB Swings
Superman
Good Mornings

Sampson Stretch


SKILL REVIEW
Deadlift


WOD

CrossFit
For time
21 Deadlifts (185/135)
400m Run
21 Knees to elbows
18 Deadlifts (185/135)
400m Run
18 Knees to elbows
15 Deadlifts (185/135)
400m Run
15 Knees to elbows
12 Deadlifts (185/135)
400m Run
12 Knees to elbows

Super Fit
For time
18 Deadlifts (135/95)
400m Run
18 Knees to elbows
15 Deadlifts (135/95)
400m Run
15 Knees to elbows
12 Deadlifts (135/95)
400m Run
12 Knees to elbows
9 Deadlifts (135/95)
400m Run
9 Knees to elbows

On-Ramp
For time
115 Deadlifts (95/65)
400m Run
15 Knees to elbows
12 Deadlifts (95/65)
400m Run
12 Knees to elbows
9 Deadlifts (95/65)
400m Run
9 Knees to elbows
6 Deadlifts (95/65)
400m Run
6 Knees to elbows


COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra
Downward Dog
Pigeon Stretch / Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch





 
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