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11.16.2015

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Congratulations and thank you to everyone that participated in the Three Wise Men Veterans Day WOD. CrossFit New Hampshire finished 3rd in the country with 93 athletes registered! We couldn’t be more proud of you all for supporting such an important cause.

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 1RM (Paleo Re-Test #1)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Back Squat.

Back Squat 1-1-1-1-1

Post loads to comments.

“Tabata This!” (Paleo Re-Test #2)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

Samy Daghir

7 thoughts on “11.16.2015”

  1. BS: Still stuck at 275#. Failed at 280#

    WOD:
    Tabata Row (calories): 6/8
    Tabata Air Squat: 24/16
    Tabata Pull-up: 6/4
    Tabata Push-up: 10/6
    Tabata AbMat Sit-up: 17/13

    Put a fork in my and call me done.

    Reply

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