CrossFit Brand X Forum| CrossPit 8/31/2009

CrossPit 8/31/2009

Lucky Dawg

Posted: 01 September 2009 08:28 PM

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Top Dawg

Total Posts: 1605

Joined 2004-08-19

Warm-Up: 800m, shadow box, agility ladder + ballistic movement + shoulder rolls

Drill: 4 rounds of Bas. Foot locked in sit-up position with partner. Alternate throwing and defending combinations. Sit-up between combinations.

Skill: Spinning arm bar from side control.

WOD: Three 2 minute rounds (30 seconds rest in between)
125 m rower sprint
10 x defend double or single leg takedown
100m sprint
10 x double or single leg takedown

this WOD done with a partner

Game: free grappling

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M/31/5’10”/175#

CrossFit Brand X Poway

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LauraR

Posted: 05 September 2009 04:43 PM

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Top Dawg

Total Posts: 7680

Joined 2004-08-09

Drill: 4 rounds of Bas. Foot locked in sit-up position with partner. Alternate throwing and defending combinations. Sit-up between combinations.

Oooh good idea!

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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clairey

Posted: 19 October 2009 04:47 AM

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Puppy Dawg

Total Posts: 1

Joined 2009-10-19

ohh. This is good. I’m going to do this routine. I hope i could do it regularly. I’m usually very lazy.

Regards,
Claire
Simulation pret immobilier

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