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Archive for May 25th, 2012

“Memorial Day Murph Challenge” Monday

Friday, 25 May 2012 22:28 Written by Jennifer 0 Comments

Great week of training you all! For those of you going out of town, please have a safe and enjoyable trip. For those peeps sticking around don’t forget we have our 3rd Annual “Memorial Day Murph Challenge” monday. First heat takes off at 8:30AM (8:00 warm-up time), second at 9:30, and third at 10:30. Honor our true heroes by completing this WOD.

WOD (Thursday)

Friday, 25 May 2012 13:37 Written by Jennifer 0 Comments
Wellness
(A)
Back Squat
5, 5, 5, 5
(B)
Complete a 12 Minute AMRAP of:
- 5 Wall Balls
- 10 Sit-Ups
- 20 Single Jump Ropes
 
Fitness
(A)
Back Squat
40% x 1 x 5
50% x 1 x 5
60% x 1 x 3
65% x 1 x 5
75% x 1 x 5
85% x 1 x 5+
(B)
Complete a 12 Minute AMRAP of:
- 5 WallBalls
- 10 Sit-Ups
- 15 Double Unders
 
Competition
(A)
Back Squat
40% x 1 x 5
50% x 1 x 5
60% x 1 x 3
75% x 1 x 5
80% x 1 x 5
85% x 1 x 5+
(B)
Complete a 12 Minute AMRAP of:
Men
- 3 Tire Flips
- 2 Muscle Ups
- 1 Heavy Squat Clean
Women
- 3 Tire Flips
- 1 Muscle Up
- 1 Heavy Squat Clean
 
EVERYONE: Stretch after your WOD!!!!!

THE CLEAN

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Firebreathers of the Month

  • Congrats to Dale and Denae our January Firebreathers!!!  Both of these athletes participated in the fall Paleo Challenge and it really paid off in their training and overall health.  Read below to learn more about these dedicated members of the En Fuego Family. AFTER!!! BEFORE!!!                       When did you first start doing CrossFit? – September 1,2012   What fitness activities [...]
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