CrossFit Tri-County

June2013

Wednesday, June 19

Patrick grinding through the WOD with the support of the class. Endurance 1 Mile Run, not for time WOD Teams of 2 complete: 3RFT 400m Row 400m Run 30 Box Jumps (24, 20) 30 T2B 100 DUs *Partners complete 5 Burpees before switching.

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Monday, June 17

John & Tara celebrated their 17th wedding anniversary with team WOD at CFTC! Strength Box Squats 3-3-3 WOD AMRAP 15 300m 3 Wall Walks 5 K2E 5 Clean & Jerk (155, 115)

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Saturday, June 15

CFTC Kids! Announcement Please bring your high socks for Saturday Sweat Fest! The CFTC coaches teamed up to take on this WOD, so bring your A-Game! WOD Teams of 4 complete the following, stadium style: 800m Row 150m Farmers Walk (53, 35) 20 Deadlifts (225, 155) 3 Rope Climbs 20[…]

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Friday, June 14

Erin staying strong during the WOD at 17 weeks preggo! Endurance 2k Row not for time WOD Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs *20 minute cap

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Thursday, June 13

Danielle during a Saturday team WOD. Strength Front Squats 3-3-3-3-3 0:03 lowering, explode up. WOD 21-15-9 Deadlifts (225, 155) C2B Pull-ups Burpees

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Announcement!

We will be having open gym from 7:00 – 8:15pm tonight. Please come and get your WOD on! Work on goats, do the main strength and WOD. On Ramp is on but other all classes are cancelled. We are so sorry for the inconvenience but Scott and I got into[…]

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Wednesday, June 12

Congrats to CF Kid, John, for getting his first few kipping pull-ups!! Strength 4 sets, building of: 1 Push Press, 1 Push Jerk, 1 Split Jerk WOD 3RFT 10 OHS (95, 65) 15 KBS (53, 35) 15 Box Jumps (24, 20)

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Monday, June 10

Happy Birthday to my beautiful mom, Janet. Enjoy your day, love you! Strength In 3 minutes, establish a 1RM thruster Rest 0:30, then 1:00 max T2B WOD CF2A Competition WOD 2 3RFT 200m Run 5 Power Snatch (115, 75) 10 Alternating Lunges with Barbell in Rack Position

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