February, 2013
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WOD Togeteher Wednesday 6 Feb
Only 1 session today team – 8am.
We’ll be going for coffee up at Cafe 23 after the session
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WOD together Wednesday
20min AMRAP
Partner 1 – Runs 400m
Partner 2 – AMRAP 10 Lateral bar burpees, 10 front squats, 10 pull ups
Score = rounds completed as a team
RX – 42.5/30kg
INT – 30/20kg
BEG – 20/15kg
Benchmark Tuesday 5 February
Only 1 session on Waitangi day crew – 8am!
‘Diane’
21 – 15 – 9
Deadlift (100/60kg)
HSPU
Scale 1: 80/50kg + DB push press (15/7.5kg)
Scale 2: 60/40kg + DB push press (12.5/5kg)
Main site Monday 4 February
Have you signed up for the Open yet? Get excited, and get signed up!
We want as many andfitters as possible to take part in the CrossFit Games Open. The great thing about the Open is that it is for EVERYONE! Absolutely anyone can take part regardless of fitness ability. The workouts are designed so that everybody can take part in them and they are done in house.
As the workouts for the Open are released every Wednesday for 5 weeks, we’re planning on having a BBQ and drinks every Thursday night and running heats every half an hour from 4:30 – 8pm for the 5 weeks. Will be loads of fun!
Here is the link to the sign up page:
https://games.crossfit.com/cf/login?returnTo=/competition&flow=games
Make sure you choose Andfit CrossFit as your local affiliate.
2012 CrossFit Games promo video
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find 1RM weighted pull up
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WOD:
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
*Compare to 7 May 2012
D5 Creation