The FCF crew at the 2010 Sectionals in Puyallup:
Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady

This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up!

ARTICLES

+ The Best Healthy Turkey Lasagna You’ll Ever Eat – Ambitious Kitchen

CrossFit WOD for Friday the 13th

establish a max effort handstand in 10 minutes, then

FIGHT GONE BETTER

3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 box jumps, 24/20″
1:00 power snatch, 35/25kg
1:00 row (calories)
1:00 rest

Post score to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex, incline chest flies, seated V-ups, snatch-grip bent over rows, pike HSPU

Powerlifting WOD – Week 1/5, Day 3/4

banded incline bench press, shoulder monster walk, bicep openers, Zottman curl, banded bicep curl, banded face pull, banded plank shoulder taps

Gymnastics Strength WOD

GB squat series, shin and hip stretches, midline & grip conditioning, kipping skills, pullups & dips

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

 

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