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 In The Daily WOD

WOD 4-20-12

 

Clean & Jerk: 5-5-5-5   

  • Work up to a heavy set of 5 and use the same weight for all sets.

AMRAP in 6:

  • 5 Power Snatches (95/65)
  • 6 Bar Hopping Burpees
  • 75 M Run

Starting next week we will be doing Max Efforts on most of the major barbell movements. Be there to see how well you have progressed over the last 2 weeks!

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  • Staff
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    Is that jon gilson from again faster on the left?

    • Shafeeque
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      nicole11/8/9/8 one knee black bandI love that you can go to crossfit get a kick a** woruokt and then join a rain driven wet t-shirt contest.Thanks Mike for the Zone tips, I needed them!chacha

    • Hamza
      Reply

      Forrest. This is chivas fujitomo. Ive only met you once at a free saturday CFSB hermosa WOD. remember me? Im the asian guy with the blonde white girl friend? During the summer when it was hotter than hell and only she and i worked out? Anywho, just wanted to see when the next saturday beach WOD was gonna be. end of the month??? Im always following your progamming and reading your long yet informative and entertaining blogs and i wish i had the money to join CFSB. Sounds like you guys are doing rad things at CFSB. Keep on keepin on.Thanks,chivas

    • Andrisslalucinta
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      WOAH you better watch out FRIDAY!!!! Just a wnainrg. But on a serious note Dear Diary,I love each and every one of you. It’s weird to think that the people i met a little over two months ago are the people I am going to miss the most. Southbay Crossfit changed so much when I was away last, I can’t even imagine what it will be like when I return. I just hope that I always have a place to come back to

    • Abishek
      Reply

      Lauren your last name is funny. And you’re personality is just plain fun. I’ll miss hinvag you in the gym and seeing how hard I can get you to push it. I’ll come visit in April at the Eloy boogies.

    • Sweta
      Reply

      saying squat clean is the same as saying back squat. A clean is a full squat clean and a squat is known to be a back squat since mofdiiers like air squat, front squat, etc exist.Clean to me and all the CFers I know means FULL clean. Power Clean, hang clean etc are modifies that should be tacked on if that’s what it means IMO. Just saying clean and then really meaning power clean is confusing.

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  • Katie
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    65# c&j
    4 rounds w/ 35#

    • Dominik
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      after the destruction of my legs from wall ball test, back sautqs and death by 10 meters I was loathing the thruster work. I wound up getting my best work done with the Thrusters and felt great after, I might not be able to walk up the stairs tonight but so far so good!

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    • Sah
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      Why do you always do rinwog workouts when I can’t come?! I may need to try to fit it in before my last final tonight .Forrest What age are the kids in the family we’re sponsoring? boys or girls? So we can donate appropriate gifts (like my first kettle bell )

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    • Alexandr
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      teisinelia казва:ok,saglasna sam 4e moje da otslabne6 taka,no e paugnbo za kojata,ako razgledate vnimatelno snimkite uveli4eni 6te zabelejite,za kakvo govorq.Ne e vazmojno kojata da si varne,predi6noto sastoqnie,uvisva i se sbra4kva,samo s plastika e popravimo.Ne iskam da kaja ne6to lo6o za damata,no prosto iskam da vi spodelq da vnimavate kato slabeete.

  • Jeff M
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    135 clean and jerks. 4.5 rounds @65 lbs on the WOD

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      I LOVE that video, and Remy I second the song haha! Slaughter DO NOT shave your head or do weteavhr you want, its your head:) But I would ask Jess first, ha.Bring it on Forrest, I am ready to step it up!Also, everyone should have received an email from me in regards to giving back to a family through the Richstone Foundation. Please email or call me with any questions!

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      I’m out of luegae here. Too much brain power on display!

    • Irul
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      This was so heflupl and easy! Do you have any articles on rehab?

  • Cydah
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    PJ now that is just the kind of request that the seogustign box was created for!we havent done this for awhile, good to get some practice in..worked up to a single at 225, then whoops i crapped my pants and failed at 235. can get underneath it but cant stand it up.matt its reverse bicep curls, then steroid injection

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  • Ifan
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    Clean and Jerk Ascension LadderMike C. 5 ronuds + 4 rx’dJill 4 ronuds + 3 95 lbs.CF endurance (row damper 6): round 1 551m; round 2 530m; round 3 529mWasn’t there a 10k not too long ago? When is everyone running it?

  • Fabricio
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    The Paleo Challenge made me a convert. I feel like it made a huge immnovepert in my perfomance and overall health. It’s not easy to follow, but it’s not easy to make it through WOD’s sometimes either, and those certainly improve my fitness level. Many things in life are tough, and that’s what makes them rewarding. In the end, it’s about how I feel, and I can say for certain that Crossfit and my experience with the Paleo diet have made me feel more healthy, fit, and energetic. That’s all that matters to me!

  • Annie
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    back when I worked out for Global eyrevday doing bench and Bi’s lol Well I did a pretty good mix up but it still never compared to CrossFit when I did some of your trial period. And now look @ me, I go through seperation anxiety when Work has to come first and I cant make it.. lolThis place has made a huge impact on my life, and it couldnt be any better. And on top of that I have met some really cool people out of this, and now have a 2nd Family. Great job guys, keep up the good work. Maybe its time for another bbq and team event to celebrate! I will bring my ipod and gloves, and Peanut butter.

  • Criss
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    Great finish Kelley!! Congrats on bicmoeng an IRONMAN? Strength & conditioning to start this morning. Since the C2 s have been moved clear acrossed Lifetime Fitness I subbed 50 SDHP’s, also subbed supine Muscle Ups w/feet on the ground- 10:46 min. Interval swim shortly after. 75 meter TT- 1:20, 10x50m on 1:30- 51,52,51,51,50,49,49,51,50,50sec. Had nothing left after the tenth set, 49 seconds was the fastet ever for me. Tough WOD’s today.

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