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Saturday, 1-7-2012

7
Jan

Saturday, 1-7-2012

SATURDAY SCHEDULE: 8:00am class, 9:00am FREE class, 9:00am-12:00 Open Gym, 10:00-12:00 2012 CrossFit Open Prep
 
Day 6 WHOLE 30
 
8:00am Class
WODclubopen.com WOD #1
10min AMRAP
Buy in: 50 KB Swings 53/35
Then do rounds of:
5 Chest to bar pull-ups
10 Hand release push-ups (with feet on a 4″ bumper plate)
15 Front squats  115/75
*Score is total reps of all movements
*See link above for detailed movement standards
 
9:00am class: FREE to the public and family and friends of Alpine CrossFit
Modified WODclubopen.com WOD #1
10min AMRAP
5 Pull-ups
10 Hand release push-ups
15 KB Swings 35/25
 
Building party from ~1:00-5:00pm if you can make it!  Agenda: build more plyo boxes, slam balls, and small boxes for Alpine.

1 Response

  1. Emily

    Sorry I couldn’t come to the building party! 🙁 I actually enjoy building things (I want to build my own PINK plyo box). 🙂

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