CrossFit Stafford VA: Holiday WOD Hours on Monday, Jan 2, 2012

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New Athlete Ramp-Up Program

The Ramp-Up is a requirement for new athletes looking to join CrossFit Stafford. The Group Ramp-Up runs once monthly and involves intensive instruction on foundational movements and principals integral to CrossFit. The primary objective is to impart an understanding of training concepts as well as a proficiency of movements in order to give each athlete new to CrossFit a solid foundation prior to joining a WOD. Please email us for registration information.

CrossFit Stafford VA: Holiday WOD Hours on Monday, Jan 2, 2012

Holiday WOD Hours on Monday, Jan 2, 2012

*Holiday WOD Hours on Monday, Jan 2, 2012; 0900-1100*

Happy New Year Everyone!

COURTESY OF MIKE SULLIVAN -2 - MAN PARTNER WOD:

5 ROUNDS;

P1: 5 X FRONT SQUATS (M#135/W#95)

P2: BURPEES AMRAP UNTIL P1 IS DONE.

SWITCH AND GO INTO THE NEXT ROUND IMMEDIATELY
WHOEVER HAS MORE BURPEES WINS

****REST*****

5 ROUNDS;

P1: 8 X PUSH PRESS / JERK (M#95/W#65)

P2: SIT-UPS AMRAP UNTIL P1 IS DONE.

SWITCH AND GO INTO THE NEXT ROUND

IMMEDIATELY WHOEVER HAS MORE SIT-UPS WINS

****REST****

5 ROUNDS;

P1: 12 X DEADLIFT (M#225/W#180)

P2: PULL-UPS AMRAP UNTIL P1 IS DONE.

SWITCH AND GO INTO THE NEXT ROUND IMMEDIATELY
WHOEVER HAS MORE PULL-UPS WINS

THE ATHLETE WHO WINS 2 OUT OF 3 WINS THE COMPETITION!

**EXTRA CREDIT: LOOP RUN

***SKILL WORK: GOAT

Posted by CrossFit Stafford at 12/30/2011 1:23 PM

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