Thrustering

Throwdowns are so much fun. Having your gym fam there is even better.

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WOD for Champagne Friday 2/1

“PLAYING WITH FRAN”

for time:

3 rounds of
7 thrusters, 45/30kg
7 c2b pullups

3 rounds of
5 thrusters, 52/38kg
5 pullups

3 rounds of
3 thrusters, 60/45kg
3 strict pullups

Compare to 23AUG2012. Post time to whiteboard.

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Beer, Wax, Competitive Exercise Party at CrossFit SLU this Saturday at 4pm.

Check this out to see what team WODs will go down.

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Tomorrow's Throwdown

Remember spectators are totally welcome... and it's a potluck so bring something to share. The Nutrition Challenge is over so let's celebrate.

0900am: Registration, waivers, team construction
0930am: 1st WOD overview, warmup
1000am: First heat of 1st WOD
1130am: 2nd WOD overview, warmup
1200pm: First heat of 2nd WOD
0100pm: BBQ, Beer O'Clock, meet some new CF friends!
0300pm: GTFO

This isn't for competition- it's for fun! Have you registered with me yet? See you there!

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WOD

DOUBLE PYRAMID "HELEN"

for time:
1200m run
63 kettlebell swings, 24/16kg
36 pullups
800m run
42 kettlebell swings, 24/16kg
24 pullups
400m run
21 kettlebell swings, 24/16kg
12 pullups

compare to 24JUN2011.

If you were in the EBTLB Nutrition Challenge and/or if you plan to participate in tomorrow's Three Gym Throwdown, then you'll do

"HELEN"

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

compare to 22MAY2012. Post time to whiteboard!

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Use Your Damn Brain - Again Faster (via Mandy)

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