“SQUAT SHORTZ”
Get your run legs and your squat shortz out people!
WOD
400mtr run
50 air squats
4 rounds for time
Post time to comments
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Three rounds for points:
185/135 bench press max reps one minute
rest 30 seconds
Row max calories one minute
rest 30 seconds
Knees to elbows max reps one minute
rest 30 seconds
Double Unders max reps one minute
rest 30 seconds
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Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
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“Diane”
21-15-9
Deadlift 225 lbs.
Handstand Push-ups (HSPUs)
post times to comments
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We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don’t mind getting wet (a swimsuit).
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30 butterfly abmat sit ups, 10# plate
50 supermans
5 rounds for time.
Skill of the week: Muscle Up
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Rest Day
Much love and respect to everyone who attended CrossFit Threshold’s 1 Year Anniversary party yesterday. CrossFit 305 made a great showing and Dan and Pete had the best times on the day overall. All who competed did great.
Check out this slide show of the workout:
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Meet at CrossFit 305 at 2pm to carpool to CrossFit Threshold for their one year anniversary. HERE is a link to their site if you wish to travel on your own. There will be no 1pm class today.
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For those of us that will be competing on Saturday, we will work on the skills for this WOD. For those that are not going Saturday, you will be DOING this WOD.
“CF Threshold 1 yr. Anniversary Chipper”
Row 500 meters
25 Overhead Squats (Women-65 lbs Men-95 lbs)
25 Burpee Box Jumps (20″ box)
25 Double Unders
10 Inbred Cousins (Women-12 lbs Men-20 lbs)
400 meter run with Med Ball
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Attention to form.
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
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