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CrossFit Sarasota

1650 Barber Rd

 Sarasota, FL 34240

(941) 223-3674

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CrossFit SRQ

4520 McAshton St

Sarasota, FL 34233

(941) 404-9774

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Monday
Jan142013

Tuesday

check out our new site for the WOD

Sunday
Jan132013

Monday

I. Front Squat

3 rm with a 3 second pause at the bottom of the first rep

 

II. 1/2 Cindy(10 minutes)

5 Pull ups

10 Push Ups

15 Squats

or

5 Pull ups (CTB)

5 HSPU

5 Pistols Each Leg

 

Thursday
Jan102013

Tillman 

Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

I. High Hang Clean

2rm

II. Tillman

7 Rounds for time

7 Deadlifts (315/223)

1 Gasser (4 x 50m sprints)

15 Pull ups

rst 45 seconds between rounds

Wednesday
Jan092013

Thursday

I. For time

4minute Cap

15-12-9

Thrusters (95/63)(135/93)

Pull Ups

Rest 2 minutes

4 minute Cap

30 Clean and Jerks 95/63)

Rest 2 minutes

3 rounds

200m run

12 Swings

9 Pull ups

Tuesday
Jan082013

Wednesday 

I. Push Press 3 rm

II. Max Rope climbs in 2 minutes then

as many rounds as possible in 10 minutes

10 Push Us 

20 Box Jumps

30 Double unders