Monthly ArchivesMarch 2012

CF Hero WOD: JT standard

CrossFit Hero WOD:  “J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

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Fun and CF Games standard

WOD: Fun and CF Games
3 Rounds:
30 HR Push-Ups
1 Rope Climb
10 OHS (95#/65#)
1 Rope Climb
Rest 1 Minute After The 3rd Round
2 Rounds:
21 Toes Thru Rings
21 Ground To Overhead (95#/65#)
Rest 1 Minute After The 2nd Round
1 Round
15 Burpee Pull-Ups
3 Rope Climbs
3 Rounds:
30 HR Push-Ups
10 Burpees
10 OHS (Use a Towel)
10 Burpees
Rest 1 Minute After The 3rd [...]

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Deck of Cards standard

WOD: Deck Of Cards
We will shuffle a deck of cards and flip them over one by one and perform that number of repetitions of the exercise for that suit.  Face Cards are 10 and Ace’s are 20. When the last athlete completes their reps we will flip a new card.
Hearts: Box Jumps (20″)
Diamonds: Sit-Ups
Spades: Push-Ups
Clubs: Air [...]

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