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Monday August 6, 2012

Mobility W.O.D. good pre squat hip mobility…

http://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx.html 

Group #1

Skills Progression Training

Example #1

With a continuously running clock, perform and one handstand push-up OR Regular Push Up OR Dip E.M.O.M. until you fail. (some kind of Push movement)

Example #2 

E.M.O.M. perform 2-4 Muscle ups x 8-10 minutes

Example #3 

:30 Seconds AMRAP Double Unders

:30 seconds Rest

 

Group #2

2011 Front Range CrossFit Master’s WOD # 1 

For Time:

Row 1k

75 Wall Balls 20#/12#

Row 500

25 Pull Ups

 

(Rest 10-15) 

 

Switch


How did You stack up?

http://scores.loadtimerounds.com/2011-frcf-masters/ 

 

 

Name Time      
Cindy 12:52. Rx    
Heather 13:21. Rx    
Tayler 13:46. Rx   Tardy for Class
Waz 11:58. Rx    
Reno 12:13. Rx   Tardy for Class
Scott 13:23. Rx    
Nick 14:30. Rx    
         
Gerritt 12:00. 12#/ Modified    
Adam 15:40. 20#/Modified    
Jason S. 13:40. 14#/Modofied    
Kimi 15:34. 6#/Modified    
Lisa P. 15:53. 10#/Modified    
Sara 13:56. 14#/Modofied    
Laura R. 15:23. 14#/Modofied    
John 15:20. 20#/Modified    
S-Lowe 13:25. Modified    
Kira        
Sue 12:54. Modified    
Katie K. 14:20. Modified    
Travis        
Javier 13:04. 12#/ Modified    
Connie 15:28. 12#/ Modified   Tardy for class
Rick 15:54. Modified    
Jackie 14:30. Modified    
Christal 15:37. Modified    
Jesse   Pukie    
Katie G. 13:35. 10#/Modified    
Jolene 15:04. 6#/Modified   Tardy for class
Melissa T. 15:33. 6#/Modified   Tardy for class
Julie D. 15:37. 6#/Modified   Tardy for class
Laurie K. 15:37. 10#/Modified   Tardy for class
Gina 16:47. 6#/Modified    
Catherine 14:27. 6#/Modified    
Cindy B. 16:26. 6#/Modified    
Laura M. 18:09. 14#/10#/    
Tracy 16:02. 12#/ Modified    
Tara 16:12. 14#/Modofied    
Pilar 18:14. 12#/ Modified    
Josh 14:59: RX    
Jason: 15:00: RX    
Natalie  14:10: modified    
Wade 12:58: RX    
Boston Mike 14:51: RX    
Terry 15:10: RX    
Bill T 11:53: RX    
Jeff 12:20: Modified    
Ed 14:50: RX    
Ann Marie 15:45: Modified    
Jessika 15:18: 12#/ Modified    
Rachel 14:10: 10#/Modified    
         

 

 

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