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General/Competitive 11.08.14

7
Nov

General/Competitive 11.08.14

Prep Work
Team stretch

WOD
“Pilchuck”
6 rounds for time:
10 Front Squats (225/155)
24 American KB swing (70/53)
14 burpee box jump overs (24/20)

6- the number of victims from the shooting
10-24-14 the day of the shooting

If you would like to donate for the families that were affected, (click here) and donate as much as you wish.

 

A link to last weeks fundraiser That Crossfit Marrysville put on

http://www.crossfitmarysville.com/index.php/muscles-for-marysville

Cool Down
Mobility
Post results

6 Responses

  1. Samm

    Out of town:

    Every 3 min for 6 sets
    200m run
    10 box jump overs
    1 power clean at 95#

    Also did some ankle and shoulder mobility since they were feeling a little sore

    Miss ya’ll!

  2. Prep Work
    Team stretch

    WOD
    “Pilchuck”
    6 rounds for time:
    10 Front Squats (225/155)
    24 American KB swing (70/53)
    14 burpee box jump overs (24/20)

    6- the number of victims from the shooting
    10-24-14 the day of the shooting

    This was rough. FS split them up 5/5
    burpee box jumps just moved (slow)
    Kb swings should have done 12/12 but for some reason the first couple rounds was doing 10/10/4.
    only got 4+10fs+8 kb swings.

    Marcos

  3. Andre M

    6 rounds done in 22:48 with 135lb for front squat and 35lb for American Swings. Coming back from my flexor injury is tough. So I dialed it down, more focus on intensity less weigh. Really listening to my body. That was a fun intense workout. Plus I pushed harder knowing this workout was in respect for the 6 fallen kids.

  4. Teressa

    Finished 6 rounds in 22 or 23 something
    65lb front squat- these felt pretty good. I think my squats are improving, both in weight and form.
    Yellow kettle bell, did 12, 6, 6 to break it up… these were the hardest part for me!

    6 rounds was a lot, but somehow I miscounted and thought I had one more to go when I was done, so that was nice… had been mentally preparing for another round.

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