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Wednesday, February 17, 2010 Announcements

Austin placed 6th place overall at the CrossFit Games. Phenomenal effort and it showed. Totally prepared for any situation. Great job.

Austin performed this WOD at the Regionals and did it in 5:03, he was working on his rhythm. Then he did it today after being in the car for 3 hours and blows away his old time with a 3:40. As of this posting this is the best time for this WOD.
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Watch this Video!!!!!!
http://media.crossfit.com/cf-video/CrossFit_AustinMalleolo_NE1.wmv

 

Tex

 


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6 Pack Bags


Posted on 02/17 at 05:13 AM



Thursday, September 02, 2010 3 wods for time

Ya Joe
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wod 1
21-15-9
Ground to overhead 85#  65#
Pull-ups

wod 2
for time
25 toes to bar
25 burpees

wod 3
Max. Squat snatchs in 4 min.  85# 65#


Posted on 09/02 at 05:23 AM

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Wednesday, September 01, 2010 strength

Joe on a work vacation! Nice!
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GRRR
Skill:
10 min. of practicing the snatch

strength:
Press 3 x 5, 3 x 10, 5 x 3
JM Press
Ring Dips

metcon:
1.5 mile run


Posted on 09/01 at 05:20 AM

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Tuesday, August 31, 2010 AMRAP

AMRAP 10 min
300 yrd shuttle run
5 deadlifts 225#  135#
10 Tuck Jumps
2 min. rest
AMRAP 10 Min.
10 box Hops
15 Push Ups
25 sit ups


Posted on 08/31 at 05:17 AM

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Saturday, August 28, 2010 Sat.

Team WOD

3 rounds for time
4 lap sprint
35 Squat cleans and press 95# 65#


Posted on 08/28 at 05:08 AM

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Friday, August 27, 2010 In and Out

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3 rounds for time

30 push press 85# 65#
20 wall balls
250m row       


Posted on 08/27 at 05:08 AM

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Thursday, August 26, 2010 Take it 10 yrds at a time

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chipper
240 yrd waiter walk switch arms every 60yrds
120 yrd walking lunge weights at the catch position
60 yrd power skip for height with db’s
300 yrd sprint


Posted on 08/26 at 05:00 AM

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Wednesday, August 25, 2010 Strength

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Strength:
Press
JM Press
Shoulder circuit

Metcon:
3 x 500m row trying to pr every round 


Posted on 08/25 at 05:33 AM

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Tuesday, August 24, 2010 Thruster box hop and sdhp

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3 rounds

20 thrusters 85# 65#
40 box hops
50 SDHP       


Posted on 08/24 at 05:19 AM

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Monday, August 23, 2010 AMRAP

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10 min. amrap
3 muscle ups
2 Overhead squats 135# 95#
1 lap run
rest 2 min.
5 min. amrap
5 burpees
2 handstand push ups
1 lap run         


Posted on 08/23 at 05:08 AM

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Saturday, August 21, 2010 Team WOD

Fight Gone Bad 5 is now scheduled! Go to this website  FGB5  and register. While registering they will ask you if you would like to join a team. type in DeWitt and we should pop up. Let’s bring in some good numbers.

3 rounds for time

50 SDHP
75 Box Hops
100 AB Matt Sit Ups
125 Squats


Posted on 08/21 at 05:21 AM

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Friday, August 20, 2010 In and Out

Fight Gone Bad 5 is now scheduled! Go to this website  FGB5  and register. While registering they will ask you if you would like to join a team. type in DeWitt and we should pop up. Let’s bring in some good numbers.


3 rounds for time

5 Muscle ups or progressions
15 jerks 135# 95#
30 Double unders


Posted on 08/20 at 05:16 AM

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Thursday, August 19, 2010 Outside

Fight Gone Bad 5 is now scheduled! Go to this website  FGB5  and register. While registering they will ask you if you would like to join a team. type in DeWitt and we should pop up. Let’s bring in some good numbers.

If the weather is cooperating we will be outside.

Chipper
1500m row
50 tuck jumps
50 burpees
50 kb swings


Posted on 08/19 at 05:08 AM

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Wednesday, August 18, 2010 Strength

Fight Gone Bad 5 is now scheduled! Go to this website  FGB5  and register. While registering they will ask you if you would like to join a team. type in DeWitt and we should pop up. Let’s bring in some good numbers.


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Strength:
Back squat
RDL

Weighted Pull-ups

Metcon:
500m row for time
then
2 x 600m run for time         


Posted on 08/18 at 05:05 AM

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Tuesday, August 17, 2010 Tire flips and jump ropes

Fight Gone Bad 5 is now scheduled! Go to this website  FGB5  and register. While registering they will ask you if you would like to join a team. type in DeWitt and we should pop up. Let’s bring in some good numbers.


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Skill:
snatch

WOD:
20-10 tire flips 20 tirre flips then perform your jump ropes and so on
20 double unders or 70 singles


Posted on 08/17 at 05:07 AM

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