Archive for February, 2014

Friday, February 28 2014

Posted: February 28, 2014 by jmdimitri in WOD

10,9,8,7,6,5,4,3,2,1
Front Squats (65/95)
Lunges (ea)
200m run

Endurance:
4 rds not for time
400m row
10 Plank Walk ups
20 Box dips
30 Air squats

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14.1 Open WOD

Posted: February 28, 2014 by jmdimitri in WOD

1)Watch this video, make sure you know the standards:
14.1 Movement Standards

2)Sign up on the schedule, let us know what day/time you’d like to do the WOD.

Open WOD 14.1
10 min amrap
30 dubs
15 Power Snatch (55/75)

So glad we did this one a couple weeks ago!

Thursday, February 27, 2014

Posted: February 27, 2014 by jmdimitri in WOD

Skill:
Handstand Holds
5 x 20 sec
*Adv 5 x 20 sec “nose & toes”

5 RFT
20 KBS (35/55)
10 Goblet Squats (35/55)
5 Hang Power Cleans (65/95)

Core:
5 rds
8 Barbell Rollouts
10 GHD

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Wednesday, February 26, 2014

Posted: February 26, 2014 by jmdimitri in WOD

Emom 7
Even: 7 OHS @65%
Odd: 10 burpees

“11.2”
15 min amrap
9 Deadlifts (105/155)
12 HR Pushups
15 Box jumps (20/24)

Tuesday, February 25, 2014

Posted: February 25, 2014 by jmdimitri in WOD

Pendlay Row
5 x 3
Kneeling jump
2-2-2-2-2

5 RFT
9 S2O (75/115)
7 T2B
200m run

Endurance:
40-30-20-10
HR Pushups
Candlesticks (sub Hollow rocks)
Air squats

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Monday, February 24, 2014

Posted: February 24, 2014 by jmdimitri in WOD

Clean & Jerk
(squat cleans/split or push)
5 x 2

5 RFT
30 Dubs
15 Wall Balls (14/20)
7 Power Cleans (75/115)
200m run

Endurance Option:
6 rds
200m row/run
10 burpees
20 air squats

CrossFit Kids Compassion WOD

This past Saturday, some of our youngest CrossFitters joined the kids at CrossFit Mandeville and other boxes in the area to WOD for a cause.
The cause was to bring hope and medical aid to orphaned children in Liberia, West Africa.

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CrossFit Open

Posted: February 23, 2014 by jmdimitri in WOD

CrossFit Open is only 4 days away!! Check out our FSCF athlete roster then REGISTER!!

FSCF CF Open 2014 Roster