Thread: CrossFit
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Old 10-15-2010, 09:54 AM   #844
peepshow
Scooby Specialist
 
Member#: 1777
Join Date: Jun 2000
Chapter/Region: South East
Location: Charlotte, NC USofA
Vehicle:
2005 LGT
#92 FZippy

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Here's today's SEALFit WOD:

Baseline: Run 400M. 4 rounds Bar Bell Complex 75 - 105#. Run 400M

Work Capacity: AMRAP 30 minutes:

5 x Squat Clean (95#)
10 x Double Under
15 x KB Swing (55#)
-----(segment)-----

Strength: Work to 1RM Thruster

Stamina: 4 rounds, not timed: 3 x Thruster @ 85% 1RM, 3 x rope ascent, Sand Bag carry 200M

Durability: 3 mile run at moderate pace. 4 sets of 50 4-count flutter kicks. Eccentric stretch.





That would take me the better part of 2 hrs to complete, I'd wager (not counting changing/showering/etc).
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