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Yakima’s CrossFit Reformation 11.04.13

3
Nov

Yakima’s CrossFit Reformation 11.04.13

Thanks everyone that made this Saturday’s fundraiser (Melanie Swift) happen. It was cool to see everyone come together and make a change! Over $6,000 were raised thank to you all!

Also,  we now have a 9 am available don’t forget to RSVP.

Prep Work

2 Rds :30 Each side

Partner assisted hip stretch R/L

Elevated samson stretch R/L

 

Strength:

Bulgarian Split squats

3X6

Tempo= 33X2

*Let your flexibility determine the height of your base.

*Reps will be done unbroken, Pick your own desired weight.

2Min rest in between sets

Post results to comments

 

WOD:

50-30-10

Push ups

Russian Swings 62/44

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Cool Down:

40 Cal air-dyne

 

10 Responses

  1. Cory Van Tress

    Spilt squat thingy was quite different. Felt good but only did body weight, good thingiI have plentyin that ddepartment. Wod used 62# KB and took 8:26, I think. Those push-ups sure get tough

  2. Rachel

    Crazy leg squats need work! Kept the weight light or none at all. 6:39 WOD with a 44kb was proud that I went unbroken with that:) Push ups need work too but are improving. LOVE that there’s a 9am class now!!

  3. Springer

    Legs were jelly after those split squats, my balance flat out sucked on those, definitely something that could be improved on. WOD time 12:13 @44, kept it a bit light on the kb, the push-ups smoked me something fierce and probably accounted for 95% of my time.

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