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Tuesday, August 14, 2012

Wednesday C&J/Elizabeth +Park WOD info

Not bad Dave.

Pre-WOD:
Clean and Jerk:
Work up to a heavy single

WOD:
Elizabeth
21-15-9
Squat Clean (135/95)
Ring dips

Oly-Class
C&J
1-1-1-1-1

Reminder we are doing a workout at Macalester college this Saturday. This will probably be the last one of the year with Whitebear so make it out if you can. TWCF had a pretty poor turn out last time. Some say I spoil you guys with too many park WODs.


Partner WOD:
400 shared Sandbag run
200m Shared barbell lunge  (95/65lbs same weight all the way through the WOD)
50 push-press (switch when needed)
200m shared walk barbell OHS position
50 Thrusters (switch when needed)
200m burpee broad jump (go every other, jump from where your partner landed)
400m Sandbag run

(Yes, I know we did one Monday but CFWB doesn't get to use them often)

If you plan to scale the weight try to partner with someone else that is also scaling or partner with a much stronger athlete that is willing to take on more than their fair share of the work. I need about 5 volunteers to meet at Timberwolf CrossFit at 9:15 to load the truck. The rest can meet at Macalester college track at 10:00am. There is a parking lot off Snelling ave.

Following the workout we will be doing a cookout and awards for the Fittest of the gym and The paleo challenge. Bring a paleo dish or some meat.


posted by Timberwolf CrossFit @ 7:04 PM   0 Comments

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