Crossfit WOD+3x7minAMRAP

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Physical Preparation
Kelly Starrett’s Open 12.5 Warm-Up

Carl Paoli’s Breakdowns from 2011 – 11.6

I hope everyone has fun with this final Open event of the 2012 season.  I also hope to see at least 100 people at CFD on Saturday –  to cheer on our athletes as they finish off the CrossFit Games Open.It all kicks at 10-12 with the games and at 1 we great food from Moggies new Paleo on the go meals.Event takes place from 10-12 and a kick ass BBQ at 1.See you there support.

CFD is having a baby boom at the moment.Here is a message from Carly who is expecting soon

Congratulations Tina! I have only 10 weeks left until my due date and I am still happily crossfitting. Even with the scaled down alternatives I am getting a great workout and have managed to more or less maintain my shape…except for the every growing bump out front! The midwife has commented on how fit and healthy I am and is perfectly happy for me to continue working out as long as I am comfortable to do so. I definitely believe one of the reasons I am feeling so good is that I have continued with crossfit…and I hope I can make it to the end like Tina did!

This is amazing and very powerful when i read it .Greta to have member like this in our box.

Workout of the day :

7 Min AMRAP.
2 Wall climbs
8 kb swings 32/24

REST 5 mins

7 min AMRAP
15 box jumps – step down
10 deadlift 60/40
35 doubles

rest 5 mins

7 min AMRAP
10 Push press 30/20
10 Burpees
run 200 m

Rediscover the Jerk
*post thoughts to comments

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