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Friday August 10, 2012

Proanox "Diamond of the Tough" comp flier.  There are hard copies at the gym.




  • Hey masters athletes, Proanox is putting on a huge Masters competition (35+ with age divisions) over the next several weeks.  Online qualifiers begin this week (you have until the 24th to get the first workout done) and the finals will be at CF West Santa Cruz on Sept. 29.  If you're interested, get registered ASAP.



Class WOD

A. 20yd unbroken sled push x 5; rest 3 min (AHAP)

B. Alternating tabata x 8 rounds:

  • ball slam (35/20... yep, we got some new slam balls, and there are heavier ones coming soon! Enjoy.)
  • pushups 



A. SMR: shoulders

B. 2 min stretch per side on:

  • hammies
  • pigeon
  • wall of death

C. OHS position work 1-2 min



Post results and thoughts to comments.

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Reader Comments (5)

A.)275,305, 340, 375,420
B.) between 5-7 slams and 6-10 push ups besides the first round of 15.

August 10, 2012 | Unregistered CommenterJeff

A: 275, 305, 340, 375,420
B: 5 or 6 slams & 6-10 pushups

August 10, 2012 | Unregistered CommenterScott Z

35 and up? Wow, I am officially a master...

August 10, 2012 | Unregistered CommenterRoxan

I never go to CrossFit on a Friday, it is my swim only day but after looking at the WOD, slamming a ball sound like fun and the slep push is always fun, get workout today! Thank you Charles for pushing Josh to buy the balls for our gym, it was a great way for a new fun workout. Ladies, get in and practice on the 20 lbs because that will not be our weight for long. Yes, the ball did skin my head when I slammed the ball down, I had to make Charles laugh :-)~

August 10, 2012 | Unregistered CommenterZoila

That was really fun...first time I had to get rid of my breakfast in the middle of a workout.

August 10, 2012 | Unregistered CommenterJoey P

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