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Tuesday May 22, 2012

Weekend WODs were a blast!

I hope you all had a great weekend. Great turnout at the weekend WODs and Yoga and Mobility sessions.

Announcement! Yep. Another one. Coach Ty is starting a new class n Tuesday and Thursday mornings at 7AM. The objective of this class is weight loss. Free to Rocky Point members in good standing. Know anyone that is looking to lose weight but have been a bit apprehensive about starting CrossFit? This would be the route for them. Ask Ty for more details.

Today’s Workout is a benchmark classic. Helen! Check your results from the last time we did this one and try to beat it. Looking forward to seeing lots of RXs and new PRs. The key to this one is in the run (don’t coast) and trying to do all the movements unbroken. Good luck!

Helen

Fitness

3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)

Performance

3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45lbs/25lbs
12 pull ups

RX

Three rounds for time:
Run 400 meters
1.5/1 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

 

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