Tuesday, January 28, 2013

Remember the weightlifting seminar on February 22nd with Coach Ray Jones!  It is open to all athletes and coaches throughout Beaufort County!!

One of our CrossFit Moms, Renee going strong!!!

Arm/Leg Swings
2 Rounds of:
10-15 Shoulder Dislocates
10-15 Wall Squats
10-15 Hanging Knee Raises
10-15 DB Press

MOD (20:00 Cap)
5 sets of:
Clean & Jerk Complex (to be done unbroken)
3 Clean Deadlifts + 2 Hang Squat Cleans + 1 Jerk
 Experienced athletes can go heavy, resting 2:00 between sets
9 x 1:40 on, :20 off
(2 min rest after round 5)
This is a preset WOD on the C2 Rower.  Choose "Select Workout" then "Custom List" then "v1:40/20r...9".  Record total meters

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