Saturday Make-up WODs

2nd Annual CrossFit Torque-out Party is tonight!

6pm start at the Chace’s. Email CFT.Amanda@gmail.com if you need the address 

Monday January 21, 2013
Strength:
Thruster technique
Workout:
“Death by Thruster”, 95 / 65#
Come in to find out what’s going on! 
January 22, 2013
Skill:
High Knee Jump Ropes
Play time:
With a partner, complete max Rope ascents in 8 minutes.
Then
Complete 5 Rounds (individual) of:
10 Box Jumps, 30/24″
50 High Knee Jump Ropes
Post your partner score and individual score to comments!
Wednesday January 23, 2013
Strength:
Deadlift 1-1-1-1-1
Workout for today:
Complete 4 Rounds, for total reps
Max Rep Deadlift, 315 / 255#
Max Rep Ring Dips
Rest 3 minutes.
Thursday January 24, 2013
Skills:
Double-Unders
Ring L-Sits
Workout for today!
Annie!
50-40-30-20-10 reps of
Double-unders
Sit-ups
Compare to Feb 18, 2011 (110218), Aug 2, 2012 (120802), Aug 18, 2011 (110818), Apr 24, 2012 (120424), Dec 5, 2011 (111205), June 30, 2011 (110630), Post your Annie time to comments!
Friday January 25, 2013
Strength:
Front Squat 2-2-2-2-2 (pick weight and stay at weight)
Workout:
10-9-8-7-6-5-4-3-2-1 reps of
Med Ball Cleans, 20/14#
Pull-ups
Post your Front Squat and Workout time to comments!

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