Thruster 1-1-1-1-1-1-1 reps
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Aug 312010
Aug 302010
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Hip extensions
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Aug 292010
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
“Pistol” is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols.
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Welcome Brandon and Esmeralda to our CrossFit CR family!
Aug 272010
Team workout – to be announced at 9 a.m.
Great Job Everyone!
Aug 262010
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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Aug 252010
Snatch 1-1-1-1-1-1-1 reps
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Aug 242010
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
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Aug 232010
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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Aug 222010
For time:
135/85 lb Squat clean, 10 reps
50 Sit-ups
135/85 lb Squat clean, 8 reps
40 Sit-ups
135/85 lb Squat clean, 6 reps
30 Sit-ups
135/85 lb Squat clean, 4 reps
20 Sit-ups
135/85 lb Squat clean, 2 reps
10 Sit-ups
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