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CrossFit Journal

Operation Phoenix Widget

WOD 30Jun09

10 Hang Cleans …. 2 Front Squats

8 Hang Cleans ….  4 Front Squats

6 Hang Cleans ….  6 Front Squats

4 Hang Cleans …. 8 Front Squats

2 Hang Cleans ….  10 Front Squats

* 50 Ropes between each set.  Everyone did an awesome job with form, time to increase in weight!!

 

WOD 27Jun09

AB ATTACK

25 Situps

50 Chinnies

25 Back Extensions

50 Flutter Kicks (4CT.)

10 Jui Jitsu Situps

3RFT

 

WOD 26JUN09

100 Ropes

10 Turkish Getups

10 V-ups

4RFT

 

WOD 25Jun09

Different group did yesterdays WOD.  We also had Teresa visit us.  She completed 15 minutes of Domino and, although she lost count (like most of us!), she did great!  Hope to see her back!

 

 

WOD 24Jun09

20 Overhead Squats

20 Knees To Elbows

* Four  rounds, these rounds were not timed, focused on form.

 

WOD 23Jun09

200M Run

10 Box Jumps

5RFT

 

 

WOD 22Jun09

100 Squats

20 Hand Stand Pushups

30 Pullups

100 Wall Ball

30 Pullups

20 Hand Stand Pushups

100 Squats

FT

 

WOD 20Jun09

Saturday Team Training

STATION I: 

                         ROUND I: Burpee Long Jumps (50M)

                         ROUND II: Weighted Lunges (50M)

STATION II:

                        ROUND I: Overhead Squats

                        ROUND II: Mountain Climbers

STATION III:

                         ROUND I: Ropes

                         ROUND II: KB Swings

*Teams of three, each person starts at a station, completes station until the other team mate arrives at the next station.  Each person completes each exercise twice until all stations have been completed.

**Thanks to Erin, we missed you today, for the new tunes, loved them!

 

WOD 19Jun09

25 Lunges

50 Squats

4RFT

 

WOD 18Jun09

Spartan

20 Pushups

200M Run

20 Situps

200M Run

20 Back Extensions

200M Run

20 KB Swings

200M Run

2RFT