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Friday, 03 September 2010

WHERE: The Armory
WHEN: 0600, 1130 and BUT NO 1700 SESSION…enjoy the long weekend!

DWOD
5 rounds for time:
8 Handstand Push Ups
8 L Hold Pull Ups
8 Ring Dips
8 Push Ups with hands rotated backwards

SWOD
Apprentice/Craftsman:
Press 5 reps @75% of 1RM
Press 3 reps @85% of 1RM Press 1 reps or fail @95% of 1RM

Expert & Elite: Power Snatch 1 RM GHD Sit Ups 3×15

EWOD
Swim, Bike, Run, or C2:
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on…Done!

Cover as much distance as possible on each interval.

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6 Responses to “Friday, 03 September 2010”

  1. ShanK says:
    September 2, 2010 at 8:45 pm

    EWOD:

    Swim, Bike, Run, or C2:

    4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on…Done!

    Cover as much distance as possible on each interval.

  2. Craig (CB) says:
    September 2, 2010 at 10:09 pm

    The GHD sit-ups for the Expert SWOD are not a timed event.

  3. CrossFit Fort Meade says:
    September 2, 2010 at 10:32 pm

    Hey Craig are you doing the 5 ton/5 k at CF Diesel?

  4. John (JH2) says:
    September 2, 2010 at 11:42 pm

    I will attempt to come in at 1130, but I don’t think my hands rotate that way.

  5. DanR says:
    September 3, 2010 at 9:56 am

    I am signed up for the 1100 5 Ton 5 K on the 12th. See Y’all there

  6. Craig (CB) says:
    September 3, 2010 at 12:56 pm

    Maybe. I’m experiencing a little GHD overwork right now. If my abs are still swollen by Monday then I’ll probably pass.

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