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    CrossFit FX

    WOD

    310312 NANCY

    Practice;

    Accumulate 2mins Frog Stand

    Punishment;

    "Nancy"

    5 rounds for time

    • 400 meter run
    • Overhead squat 42.5kg x 15

    Pain;

    OHS 2-2-2-2-2-2
    Back Squat 8-8-8
    DeadLift 5-5-5

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    300312 BARBARA

    Punishment;

    "Barbara"

    5 rounds, time each round

    • 20 Pull-ups
    • 30 Push-ups
    • 40 Sit-ups
    • 50 Squats

    Rest precisely three minutes between each round.

    Pain;

    50 Candlesticks


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    290312 REST DAY

    Rest Day;

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    280312 ANNIE

    Practice;

    5x5 Straight Bar Dips For Qaulity
    (Go as low as posibile while keeping your torso as upright as possible and keeping your toes infront of the bar, if possible progress to not touching the bar with your torso)

    Punishment;

    "Annie"

    50-40-30-20 and 10 rep rounds; for time

    • Double-unders
    • Sit-ups

    Pain;

    7 Skin the Cats

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    270312 PRESS

    Practice;

    Accumulate 2mins in ring hold
    (hold the bottom of ring pullup using a bar false grip, keep your scapulars retracted and sholders active, maintain the hollow body position with toes pointed. With any loss of postion break, rest and go again.)

    Puishment;

    Strict Press 2-2-2-2-2-2-2
    Lying Skull Crusher 5-5-5-5-5
    DB Bench Press 8-8-8

    Pain:

    50 Push Press for time (50% BW)

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    260312 JT

    Practice;

    5 max effort Pullup holds (hold the top of the pullup)

    Punishment;

    "JT"

    Jeff Taylor

    In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA,
    who was killed in Afghanistan June 2005

    First posted 6 July 2005

    21-15-9 reps, for time

    Handstand Pushups
    Ring Dips
    Pushups

    (Face the wall for the HSPU)

    Pain;

    50 Hand release pushups

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    250312 REST DAY

    Rest Day;

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    240312 PAUL

    Practice;

    5x5 Pullups for hight and Quality

    These don't have to be strict but maintain your legs straight and toes pointed, maintain your toes infront of the bar at the top of the pull. Pull as high as possible either chin/chest or belly button to Bar if thats achieveable progress to the rings.

    Punishment;


    "PAUL    "

    Paul John Rizzo Domenic Sciullo II
    Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36,
    was shot and killed in the line of duty while responding to a
    domestic disturbance     call on April 4, 2009.

    He was engaged to be married with Lisa Esposito.

    First posted 24 April 2010

    Five rounds for time of:

    • 50 Double unders
    • 35 Knees to elbows
    • 85/50kg Overhead walk, 20m
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    230312 GAMES WOD 12.5

    Games WOD 12.5 (last effort for this year)

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    220312 A CHIPPER

    Practice;

     

    5x5 Straight Bar Dips For Qaulity
    (Go as low as posibile while keeping your torso as upright as possible and keeping your toes infront of the bar, if possible progress to not touching the bar with your torso)

    Punishment;

    Row 1200m
    30 KB swings (32/24kg)
    30 Box Jumps (30/24")
    30 DU
    30 T2B
    30 Pullups
    Row 1200m

    Pain;

    50 hollow rocks

     

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