Warm-up
Workout #1
6 rounds of:
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Workout #2
5 rounds of:
Cool-down
Warm-up
Workout #1
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Workout #2
For time:
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Cool-down
Warm-up
Workout
Complete as many rounds as you can in twenty minutes of:
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Cool-down
Workout #1
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Workout #2
21-15-9 reps of:
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“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“The Rope Climb” with Greg Amundson – video [wmv] [mov]
Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]
20 minute AMRAP of:
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3 rounds of:
Rest as needed between rounds
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Rest Day
Teams of 2 CrossFitters
Workout #1
For time and reps:
A1) Small Block/400m Farmer Carry with Kettlebells @ 2 x 24k(male)/2 x 16k(female)
A2) Pull-ups
A1) Small Block/400m Sandbag Carry @ 2 x 15k(male)/1 x 15k + 1 x 7.5k(female
A2) Push-ups
Team menbers complete copmponant A then componant B.
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Workout #2
For time and reps:
A1) Small Block/400m Farmer Carry with Kettlebells @ 2 x 24k(male)/2 x 16k(female)
A2) Box Jumps@ 24″(male)/20″(female)
B1) Small Block/400m Sandbag Carry @ 2 x 15k(male)/1 x 15k + 1 x 7.5k(female)
B2) Burpees
Team menbers complete copmponant A then componant B.
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Workout #1
Deadlift 5-5-5-5-5 reps
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Workout #2
Two rounds for time of:
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Workout #1
” 7′s “
AMRAP in 7 min:
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Workout #2
2 rounds of:
5 minutes between the start of each rounds.
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Workout #3
” 7′s “
AMRAP in 7 min:
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“Angie”
For time:
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Regional Preview: Week 4, May 18-20, 2012 – video [wmv] [mov] [HD mov]
“Pull-up Mechanics” with Kelly Starrett – video [wmv] [mov]
WOD 2012 CrossFit Games Regional: Individual Event 3 with Chase Daniels at the South East Regional - video [wmv] [mov] [HD mov]
Complete as many rounds and reps as possible in 20 minutes of:
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Five rounds of (a) + (b) + (c):
(a). Overhead Squat, 3 reps
(b). 1 min AMRAP:
*****NO REST*****
(c). 1 min AMRAP:
Rest as needed between rounds
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Suicide Saturday
2012 CrossFit Games Regional: Individual Event 4
For time:
Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs).
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Workout #1
Thruster 3-3-3-3-3 reps
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Workout #2
2012 CrossFit Games Regional: Individual Event 3
Four rounds for time of:
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