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Max rounds in 8 minutes of: 4 Handstand Push-ups 8 Kettlebell Swings (1.5/1 pood) 12 Abmat Sit-ups (unanchored) Post number of rounds and extra reps to comments (WOD courtesy of CrossFit Verve in Denver, CO)
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“Helen” 400m Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups 3 rounds for time Post time to comments Compare to 02 JUL 10 CFE WOD (3+ hours before/after main WOD): Choose a sport: Run, Row, Bike, Swim 5 x 4 minute intervals, rest 2 minutes Post total distance covered to comments
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5 rounds for time 15 Deadlifts 12 Hang Power Clean 9 Front Squats 6 Push Jerks All with 135/95 Post time to comments Compare to 20 JUL 09
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Rest Day Note: The 1730 class is canceled for this evening due to the demo at the HZ. The demo is being held at 1900. If you were planning on attend in the evening class, you are welcome to participate in the demo, just send me a text or call.
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“Death by Box Jumps” With a continuous running clock, do 1 Box Jump (24/20) every minute on the minute.* If you have a vest, wear it. *minute 1, do 1 Box Jump; minute 2, do 2 Box Jumps; and so on. Post the last minute successfully completed
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100 Knees-to-Elbows For Time Post time to comments Compare to 11 MAR 10 CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 35 min Row: 15 min Bike: 35 min Swim: 15 min Choose one and do the time trial for max distance Post distance to comments
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For Score: 10 minutes row (calories) 2 minutes max rep Overhead Squats (65/45) 1 minute max rep Pull-ups 2 minutes max rep Speed Skips Post total score and individual exercise totals to comments
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Erin trying to imitate Darth Vader! 🙂 “Brenton” For Time Bear Crawl 100 feetBroad Jumps 100 feet* *Do 3 Burpees after every 5 Broad Jumps.If you have a 20 vest or body armor, wear it. 5 rounds Post time to comments(WOD courtesy of crossfit.com) CFE WOD (3+ hours before/after main WOD): Choose a sport:Run, Row,...
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Stacy doing what she had to with a bum shoulder! 21-15-9 rep rounds of: Squat Snatch (95/65)Chest-to-Bar Pull-ups For Time Post time to comments
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