workout of the day

Thursday January 29, 2015
20150129

Front Squat 5 x 3

Dip Ladder (Box or Static Bar) 1-6-1

10min AMRAP
Clean and Jerk 3 reps
Pullup or Ring Row 3 reps
C&J 6 reps
Pullup or Ring Row 6 reps
Keep increasing by 3 reps until time runs out

Accumulate 1min Regular plank, 30sec Left Side Plank, and 30sec Right Side Plank

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20150129

Pause Front Squat (2sec) 5 x 3 @ 70%

Ring Dip Ladder 1-10/8-1

10min AMRAP
Clean and Jerk 3 reps (135/95)
CTB 3 reps
C&J 6 reps
CTB 6 reps
Keep increasing by 3 reps until time runs out

Accumulate 2min Regular plank, 1min Left Side Plank, and 1min Right Side Plank

20150129

Tall Jerk 4×2

EMOM 7 min: Jerk behind neck- then immediately into 7 min EMOM: Jerk (start at moderate weight and go up)

OHS- find heavy triple for the day

For Time: 100 DU, 10 alt DB snatches 100/70, 500m ski, 80 DU, 8 alt DB snatches, 400m ski, 60 DU, 6 alt DB snatches, 300m ski, 40 DU, 4 alt DB snatches, 200m ski, 20 DU, 2 alt DB snatches, 100m ski

Rest as needed, then not for time: Mile run, 30m HS walk, 800m run, 15m HS walk, 400m run, 10m HS walk

*Sub rows for skis if needed, sub head touches for HS walk if needed

20150129

20150129

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CrossFit Albuquerque

We will be hosting a fundraiser for Jillian Potter this Sat at 9am in lieu of our regular 9am team wod. See below for details!

Wod for Potter Fundraiser Jan 24th 9am - Crossfit Albuquerque

www.crossfitalbuquerque.com

We will be hosting a fundraiser WOD in the place of our regular 9am workout on January 24th to help raise money for our friend Jillian Potter. She was a member and coach here at CFABQ way back and is fighting a rare form of cancer. See Below for the fundraiser details! Anyone and everyone …

Jan 21st 12:56pm • No Comments

CrossFit Albuquerque likes CrossFit Albuquerque's video Whitapalooza.

Jan 19th 8:37am • No Comments

I speak for many people when I say Whitney Cappellucci inspires and motivates me on a daily basis. Great performances this weekend Whitney! You are an amazing athlete and role model! Beast mode!

Whitapalooza

Jan 19th 2:05am • 6 Comments

2013 Crossfit Games Regionals Competition

may 31 to june 3
May 31st-june 2nd, Salt Lake City Utah. Whitney will be competing as an individual and the CFABQ team will be competing as well. If you can make it out there lets represent ABQ!!

We couldnt be more proud of our games athletes! Whitney, as well as the CFABQ team have qualified for regionals in Salt Lake City, Utah. The competition will be held the weekend of May 31st. If you can make it out there it is going to be a blast. The best of the best from the southwest will be there fighting for the top 3 spots. Let s represent ABQ! Check out the games website for more details.

games.crossfit.com

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