August 2011

With a 20 minute cutoff: 1000m Row Then AMRAP in the time remaining - 9 Dips 12 Supine Ring Pulls 15 Back Extensions Finisher: A) Max rope climb in 2 minutes B) Total time accumulated from 5 max effort L-Sits resting 30 seconds between efforts httpv://www.youtube.com/watch?v=xhn0Inm7SYc&feature=player_detailpage...

"Annie" 50-40-30-20-10 Double Unders Situps followed immediately by: Light "Linda" 10-9-8-7-6-5-4-3-2-1 Deadlift (Bodyweight) Deep Pushups (2x10kg plates/1x10kg plate) Medicine Ball Clean (10/6kg) httpv://www.youtube.com/watch?v=0jh9_0b8wic&feature=player_detailpage...

For time:  (25 minute cutoff) Buy in: 50 Double Unders Then 5 rounds of: 5 Burpee Box Jumps 24/20" 10 Pullups 15 OH Lunge (20/10kg) Cash out: 50 Double Unders. then Weighted Dips 2-2-2-2 2010 CrossFit Games recap httpv://www.youtube.com/watch?v=OmXqLcEJDjw&feature=player_detailpage...

Press 2-2-2-2-2-2-2 In between sets, complete the following exercises for an accumulated time: 30 Kettlebell Swing 24/16kg 30 Calories (on the rower) 30 Pullups 30 Burpees 30 Medicine Ball Cleans 10/6kg 30' Rope Climb (2 x 15' ascents, floor-to-floor) 30 Toes to Bar This is a great photo taken by Jeff at the Hard'nup Challenge...

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