Helping make Concord California a Fitter Place.

2010-3-31 Skill Week day three: Double unders

Double under drills and practice

Mini metCon:

As many box jumps as possible in 5 minutes

follow with

As many push ups as possible in 5 minutes

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2010-3-30 Skill Week day two: Rope climb

Rope climb drills and practice

Mini MetCon: 4 rounds for time

2 muscle ups

4 pull ups

6 box jumps

8 burpees

10 Knees to elbows

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2010-3-29 Welcome to Skill Week! Today’s skill: Muscle up

This week we will focus on and drill some of the harder skills in CrossFit.  Skill of the Day:

Muscle ups

Mini MetCon:

Amrap in 10 minutes:

20 Double unders

20 Sit ups

20 squats

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2010-3-28 2K Row

For time:

Row 2k

OR sub

200 Sumo Deadlift High pulls

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2010-3-27 Back Squat

5,5,5,3,3,1 Rep Back Squat

Mini Chelsea:

Every minute on the minute for 10 minuets

5 pull ups

10 push ups

15 squats

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