CrossFit Cornerstone /wordpress West Chester, Ohio Tue, 21 Jan 2014 15:14:06 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.2 Tuesday 1.21.14 /wordpress/2014/01/21/tuesday-1-21-14/ /wordpress/2014/01/21/tuesday-1-21-14/#comments Tue, 21 Jan 2014 15:14:05 +0000 Jen Osborn /wordpress/?p=2738 Strength: OTMx10 PCL/CL/HCL/SJ @70% Wod: OTMx12 alt 12 wallball @20/14 10 feet 12 box jumps @24/20 …all competitive ppl wallball 30/20 and rebound box jump.

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]]> /wordpress/2014/01/21/tuesday-1-21-14/feed/ 0 Monday 1.20.14 /wordpress/2014/01/20/monday-1-20-14/ /wordpress/2014/01/20/monday-1-20-14/#comments Mon, 20 Jan 2014 09:07:28 +0000 Jen Osborn /wordpress/?p=2737 Strength: OTMx10 alt 5 bsq @80% / 10 burpees Wod: 8min amrap with partner 12 thruster @95/65 12 t2b (P1 does thruster then p2 does thruster …)

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]]> /wordpress/2014/01/20/monday-1-20-14/feed/ 0 Saturday 1.18.14 /wordpress/2014/01/18/saturday-1-18-14/ /wordpress/2014/01/18/saturday-1-18-14/#comments Sat, 18 Jan 2014 12:13:09 +0000 Jen Osborn /wordpress/?p=2736 STRENGTH: SN MAX WEIGHT (15 MINS) …ANYWAY POSSIBLE WOD: EVERY 2:00 FOR 20MINS 10 RUSSIAN SWINGS HAP 2 MU (10 PULLUPS)

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]]> /wordpress/2014/01/18/saturday-1-18-14/feed/ 0 Friday 1.17.14 /wordpress/2014/01/17/friday-1-17-14/ /wordpress/2014/01/17/friday-1-17-14/#comments Fri, 17 Jan 2014 09:16:03 +0000 Jen Osborn /wordpress/?p=2735 STRENGTH: CJ MAX WEIGHT (15MIN CAP) …ANYWAY POSSIBLE WOD: FT: 1000M ROW 150 DU 15 WALLCLIMB (NOSE TOUCHES) SCALE: 100 SHOULDER TOUCHES HOLDING A PLANK (HAND TOUCHES SAME SHOULDER)

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]]> /wordpress/2014/01/17/friday-1-17-14/feed/ 0 Thursday 1.16.14 /wordpress/2014/01/16/thursday-1-16-14/ /wordpress/2014/01/16/thursday-1-16-14/#comments Thu, 16 Jan 2014 13:37:28 +0000 Jen Osborn /wordpress/?p=2734 WARMUP: 3 min du practice. then 15′s plank/superman/side plank/side plank STRENGTH: PRISON RULES: 2 PSN @135/95 S1: 115/75 S2: 95/65 WOD: 5MIN AMRAP WALLBALL @20/15 TO 10 FEET 2 MIN REST 3 MIN AMRAP MAX HSPU …scale HRPU 1 MIN REST 1 MIN HPCL @135/95 S1: 115/75 S2: 95/65

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]]> /wordpress/2014/01/16/thursday-1-16-14/feed/ 0 Wednesday 1.15.14 /wordpress/2014/01/15/wednesday-1-15-14/ /wordpress/2014/01/15/wednesday-1-15-14/#comments Wed, 15 Jan 2014 09:20:00 +0000 Jen Osborn /wordpress/?p=2731 STRENGTH: OTM X10 ALTERNATING 7 DL 10 PULLUP (alternating between butterfly and kip if possible) shoulder mobility with remaining time with coach.

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]]> /wordpress/2014/01/15/wednesday-1-15-14/feed/ 0 Tuesday 1.14.14 /wordpress/2014/01/14/tuesday-1-14-14/ /wordpress/2014/01/14/tuesday-1-14-14/#comments Tue, 14 Jan 2014 13:46:29 +0000 Jen Osborn /wordpress/?p=2730 WARMUP: PRISON RULES: 2 BURPEES STRENGTH: PRISON RULES: C/J 2 REPS @135/95 s1: 115/75 s2: 95/65 WOD: 10 min amrap 60 bar facing burpees 30 FSQ @185/120 10 mu scale: 40 bar facing burpees 30 FSQ @ 95/65 15 pullup/ring row

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]]> /wordpress/2014/01/14/tuesday-1-14-14/feed/ 0 Monday 1.13.14 /wordpress/2014/01/13/monday-1-13-14/ /wordpress/2014/01/13/monday-1-13-14/#comments Mon, 13 Jan 2014 10:03:04 +0000 Jen Osborn /wordpress/?p=2729 Monday Wu: 400run + 30/20/30 Strength: OTM alt x10 7 ohs @70% ground 30 du (50 s) Wod: 12 min amrap 400 run 12 t2b 5 box jump @30/24

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]]> /wordpress/2014/01/13/monday-1-13-14/feed/ 0 Friday 1.10.14 /wordpress/2014/01/10/friday-1-10-14/ /wordpress/2014/01/10/friday-1-10-14/#comments Fri, 10 Jan 2014 11:15:40 +0000 Jen Osborn /wordpress/?p=2728 Strength: OTMx10 alternating 7 PP (form ground) so PCL up to shoulders. 10 box jumps @24/20 Wod: 8 min amrap 10 HPCL @135/95 12 butterfly su Mobility: 10 min TGU @ mod weight

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]]> /wordpress/2014/01/10/friday-1-10-14/feed/ 0 Thursday 1.9.14 /wordpress/2014/01/09/thursday-1-9-14/ /wordpress/2014/01/09/thursday-1-9-14/#comments Thu, 09 Jan 2014 13:39:27 +0000 Jen Osborn /wordpress/?p=2727 Strength: OTMx10 Psn SN Hsn @60% Wod: 3rft 15 min cap 30 wallball @20/14 10 feet 30 burpee

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