50-40-30-20-10 reps for time of:
Double Unders
Situps
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CrossFit Laredo Info
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CrossFit Laredo
9/2/10 – “Back Squat”
September 1, 2010 – 9:34 pm
Yup back squat time.. Don’t miss it!
Back Squat
3-3-3-3-3
9/1/10 – Rest Day
August 31, 2010 – 11:51 pm
Rest day guys.. See ya’ll Thursday!
New blogspot posted, check it out! 
8/31/10 – “HSPU/BJ Tabata Mashup”
August 30, 2010 – 10:19 pm
8 intervals of the couplet in Tabata mashup fashion: That’s 20 seconds of work followed by 10 seconds of rest. During those 10 seconds you prepare to switch and do the other movement. (One interval = 20 secs of hspu, 10 secs of rest, 20 secs of box jumps)
Handstand Pushups
Box Jumps
June, Lalo & Myself taking care of the 830p class.
8/30/10 – “Cry Havoc”
August 29, 2010 – 10:18 pm
AMRAP in 3 minutes for 5 rounds resting for 1 minute between each round of:
3 Squat Clean & Press
5 Burpees
7 Squats
This one is for Tex, who brought the fire and intensity instantly when he said, “Cry havoc and cut loose the dogs of war!” Haha Awesome! An instant classic. Let’s go!!!
8/28/10 – “5K”
August 27, 2010 – 9:32 pm
5k = 3.1 miles… time to go a little distance folks. 
There is a 5k run Saturday morning. The City of Laredo and Laredo Next Generation Rotary Club, 2nd Annual “Rota Run” at Manadas Trail.
Start time: 8:30a.m 5k run or 1k walk
Registration: North Central Park, International Blvd.
Fee: $10
*Proceeds to benefit Laredo Next Generation Rotary Club Service Projects and Charitable Events.
As usual CFL will be closed on distance running WODs. See you guys Monday!
8/26/10 – “3P”
August 25, 2010 – 11:22 pm
5 Rounds for time:
10 Hang Cleans
10 Push Press
10 Pullups
8/23/10 – “100823″
August 22, 2010 – 9:18 pm
15-12-9 reps for time of:
Heavy Thruster
Burpee-to-Box Jump
8/22/10 – Rest Day
August 22, 2010 – 3:25 pm
Rest day..
Several CrossFitters were at this morning’s Laredo’s Fastest Mile. Here are some of the relative result highlights:
JD aka Flash, (CFL) takes 4th overall with a very respectable 5:20 mile and 1st in his division.
Carl aka Wolf, (CFL) takes 1st in his division.
Lissi aka Lizzi y Yandel, (CFL & RunSTRONG) takes 1st in her division.
Sel (CFL & RunSTRONG), takes 2nd in her division.
Pilar, (CFL) takes 3rd in her division.
Honorable mentions from CrossFit Laredo include Juan Mascorro aka Mahsc, John Hance, Jesse aka Jesse the body and Lilly.. Good job to all runners, and Congratulations.. sorry if I failed to mention a few you.
