4 RFT
10 Med ball sit ups
10 Box dips
10 Walkings lunges
20 Rope jumps
2 X 10 Toes to Bar
3/31/12
3/30/12
WOD for Friday 3-30-2012
Strength
OHS
3-3-3-3-3
Mini Met-con
As many rounds as possible in 10 minutes of:
15 Box Jump - 20 in
15 ABMAT Sit-ups
15 Back Extensions
Post total rounds.
OHS
3-3-3-3-3
Mini Met-con
As many rounds as possible in 10 minutes of:
15 Box Jump - 20 in
15 ABMAT Sit-ups
15 Back Extensions
Post total rounds.
3/29/12
WOD for Thursday 3-29-2012
MED BALL PARTY!
As many rounds as possible in 20 minutes of:
200m Run With Med Ball
20 Wall Ball Shots
10 Burpees
Post total rounds.
Finish
2 Rounds
KTE X 10 reps
3/28/12
3/27/12
3/26/12
WOD for Monday 3-26-2012
FT
100 Squats
5 Pull-ups
75 Squats
10 Pull-ups
50 Squats
15 Pull-ups
25 Squats
20 Pull-ups
Finish
2 Rounds
Planks
Back Extensions
Strength
Shoulder Press
3-3-3-3-3
100 Squats
5 Pull-ups
75 Squats
10 Pull-ups
50 Squats
15 Pull-ups
25 Squats
20 Pull-ups
Finish
2 Rounds
Planks
Back Extensions
Strength
Shoulder Press
3-3-3-3-3
3/23/12
Benefit for Det. Travis Sikes is tomorrow!
Cape County Enforcers Benefit 2 Mile Run/Walk
YOU CAN STILL REGISTER AT THE EVENT!
Please come support a local hero Deputy Travis Sikes, a 17 year veteran of the Cape Girardeau County Sheriff's Department, who is battling a rare form of cancer called Mantle Cell Lymphoma.
All proceeds will go to Travis & his family.
Sponsored by
www.crossfit573.com
Saturday March 24, 2012
Cape Girardeau, Mo
Course begins and ends at the Cape Central High School Football Stadium.
Participants may run or walk the course.
Race Day Check-in/Registration begins at 3:30 p.m.
2 Mile Run/Walk begins at 4:30 p.m.
-----------------------------------------------------------------------------------------
Registration Form
Cost: $20
Free t-shirt to participants registered prior to March 21st. Late registrations will receive t-shirts based on availability.
Name ______________________________ Gender: Male Female Age:_______
Address _________________________________ City/State/Zip ___________________________________
Email _________________________________ Daytime Phone __________________ T-shirt size _______
Please Circle One: Run Walk
SEND REGISTRATION/ PAYMENT BY March 21st: Make check payable to CrossFit 573 and mail to:
CrossFit 573, PO BOX 184 Jackson, MO 63755
Fees are nonrefundable and nontransferable. Race day registration available but t-shirt not guaranteed.
CONTACT/RACE QUESTIONS : Blake Guilliams 573.204.3770 or email: info@crossfit573.com
Release: I, on behalf of myself and my heirs, agree to hold harmless Cape County Enforcers and CrossFit 573 and all affiliates for my health, safety, injury, disability, or death arising out of or resulting from participation in this event. I give permission for all photos and information to be used for any legitimate purposes.
Signature: _________________________________________ Date: ________________________
Signature of Guardian (of minor participant) _____________________________ Date:________________________
YOU CAN STILL REGISTER AT THE EVENT!
Please come support a local hero Deputy Travis Sikes, a 17 year veteran of the Cape Girardeau County Sheriff's Department, who is battling a rare form of cancer called Mantle Cell Lymphoma.
All proceeds will go to Travis & his family.
Sponsored by
www.crossfit573.com
Saturday March 24, 2012
Cape Girardeau, Mo
Course begins and ends at the Cape Central High School Football Stadium.
Participants may run or walk the course.
Race Day Check-in/Registration begins at 3:30 p.m.
2 Mile Run/Walk begins at 4:30 p.m.
-----------------------------------------------------------------------------------------
Registration Form
Cost: $20
Free t-shirt to participants registered prior to March 21st. Late registrations will receive t-shirts based on availability.
Name ______________________________ Gender: Male Female Age:_______
Address _________________________________ City/State/Zip ___________________________________
Email _________________________________ Daytime Phone __________________ T-shirt size _______
Please Circle One: Run Walk
SEND REGISTRATION/ PAYMENT BY March 21st: Make check payable to CrossFit 573 and mail to:
CrossFit 573, PO BOX 184 Jackson, MO 63755
Fees are nonrefundable and nontransferable. Race day registration available but t-shirt not guaranteed.
CONTACT/RACE QUESTIONS : Blake Guilliams 573.204.3770 or email: info@crossfit573.com
Release: I, on behalf of myself and my heirs, agree to hold harmless Cape County Enforcers and CrossFit 573 and all affiliates for my health, safety, injury, disability, or death arising out of or resulting from participation in this event. I give permission for all photos and information to be used for any legitimate purposes.
Signature: _________________________________________ Date: ________________________
Signature of Guardian (of minor participant) _____________________________ Date:________________________
3/22/12
WOD for Thursday 3-22-2012
Weather permitting...
TEAM WOD
300 Kettlebell Swings & 200m Runs
Teams of 2
1 person runs 200m while the other does kettlebell swings.
Runner tags and switches to kettlebells.
First team to 300 swings wins.
Alternate WOD:
5 RFT
21 Kettlebell swings
15 KTE
9 Burpees
3/21/12
WOD for Wednesday 3-21-2012
4 RFT
10 Box/Ring Dips
15 Abmat Sit-ups
20 Kettlebell Deadlifts
25 Double Unders (75 singles)
10 Box/Ring Dips
15 Abmat Sit-ups
20 Kettlebell Deadlifts
25 Double Unders (75 singles)
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