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Friday, November 12, 2010

CFE Expo

CrossFit Endurance Sports & Fitness Expo “State of The Community” Orange County Ca, Nov 13th
WODS: Be prepared, only a few of these WODS will be taking place.
Sign up for athlete participation will be available at the CrossFit Endurance Booth.
1.
1K Row, every 15 Strokes, do 10 burpees.:
For Time:
2.
75sec, Highest Ave. Max Wattage on Cyclops 400.
.2min warm up then 75sec all out.
3.
21-15-9
Thruster’s 95lbs
Burpees
For Time:
4.
CrossFit Total, 10min Cap
Back Squat
Dead Lift
Shoulder Press
Athlete must load and unload own bar.
Objective: Highest total
3 attempts at each lift.
5.
10min AMRAP
10 unbroken double unders
Objective: highest numbers of unbroken double unders
6.
400m Run on Woodway Curve
Fastest Time:
7.
SoCal Cardio. (beat the beasts)
12min AMRAP
4 cals row/run
3 Reps 315/205 Back Squat
2 Reps  350/225 Dead lift
1 Rep  245/160 Bench Press
8.
500m Row
For Time:
9.
30-20-10
KB or Dumbbell Cleans
Shoulder Press
53/36lbs
10.
Tabata Dead Lift 8 rounds of 20sec on 10sec off
Start at 60% of 1RM and add 10lbs per round until completion
11.
200m Run, Woodway Curve, 1000m Row
For Time:
12.
Tabata: 20 sec on 10 Sec off x8 Rounds
Bottom to Bottom Jump Squats, 10sec rest is at Bottom of squat position
13.
15-12-9-12-15
Sumo Deadlift High Pull 95/65
Clapping Push Ups
For Time:

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