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Sunday, July 8, 2012

OHS and handstand walks.  Yikes.




  • This morning is "The One Mile Bang", a one mile race that originates near Cadence and goes straight down university.  Like we do every year, we are opening our gym to the race participants as a staging area.  It occurred to me though, this would be a great race for CrossFitters.  I'm not sure if you can register at the event, but it starts at 8:30am at Cadence.  With that said, I'll be opening the gym at 7:30am tomorrow for the race, so if you'd like to come early for open gym, you're welcome to do so.


9am Oly class WOD



CrossFit WOD

A. 3 rounds, not for time:

  • single arm KB swing, 10 per side
  • single arm KB clean and press, 10 per side
  • single arm KB snatch, 10 per side

B. 3 attempts to find highest Watts generated on the Wattbike; rest 2-3 min bt efforts

C. 3 attempts to find lowest 500m split pace on rower; rest 2-3 min bt efforts

D. 1 round for time:

  • 500m row
  • 1k wattbike




A. SMR: wherever you need it

B. wall of death 2 min/side

C. pigeon 2 min/side


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Reader Comments (1)

70 burpee
60 sit up
50 Kbs 1.5
40 pull up
30 hspu


July 8, 2012 | Unregistered CommenterF3

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