Tuesday – July 3/12

3 July 2012 by , 8 Comments

Atta be on your MU Luc D.!!

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REMINDER – Please note that effective July 1, 2012, CFD prices will be increasing slightly, as detailed on our site (Prices page) – a $5 a month increase for current active members and a $10 a month increase for new member prices.

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Strength:
Deadlift
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
“SQT”
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!

8 Responses to “Tuesday – July 3/12”

  1. Wendy 3 July 2012 at 7:01 am #

    WOD:
    “SQT”
    Three rounds for time of:
    65 pound Clean & Jerk, 10 reps
    200 yard Shuttle sprint, 50 yards there and back twice

    TIME: 8:50

    Demon: DU’s… Purchased a new CFD skipping rope :) That should help me beat this particular Demon ! LOL

    Reply
  2. Ashley 3 July 2012 at 8:01 am #

    Good job Wendy! The rope will help – it’s helping me, though I still have a long way to go :)

    SQT
    3 Rounds
    65# Ground to Overhead (Clean & Jerk)-10 reps
    200 yard shuttle sprint (50 each way x 2)

    8:39

    Reply
    • Wendy 3 July 2012 at 10:33 am #

      Great job Ashley! :) Good job getting at the gym bright and early as you are on vacation right? I missed last Thursday and Friday and was very anxious to get back this morning. I think I’m getting addicted :)

      Reply
  3. Karine 3 July 2012 at 1:43 pm #

    Excellent work ladies!!!! :-) Those double-unders are coming along!!

    Reply
  4. Karine 3 July 2012 at 1:44 pm #

    This morning, I did:

    CFWU x 1

    “SQT”
    Three rounds for time of:
    65 pound Ground to overhead, 10 reps (C&J)
    200 yard Shuttle sprint, 50 yards there and back twice

    time: 6:57

    awesome work Rolande and thanks for the push!! GREAT WORK EVERYONE!!!

    Reply
  5. Christine 3 July 2012 at 7:04 pm #

    “SQT”
    Three rounds for time of:
    65 pound Clean & Jerk, 10 reps
    200 yard Shuttle sprint, 50 yards there and back twice

    Time: 6:28

    Reply
  6. Ashley 3 July 2012 at 7:32 pm #

    Wow ladies, great times! I feel like I need to try this again for a time in the 6-minute range :)

    Reply
  7. Julie L. 3 July 2012 at 8:17 pm #

    “SQT”
    Three rounds for time of:
    65 pound Ground to overhead, 10 reps (P.Snatch)
    200 yard Shuttle sprint, 50 yards there and back twice

    time: 7:30

    Reply

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