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    Daily WOD

    For time: 1.6km Run 75 Double Unders 50 Burpees 75 Double Unders 1.6km Run Thanks to CF Loganholme for setting the standard on this workout on Tuesday. httpv://www.youtube.com/watch?v=MLQ3Uz4ALb0&feature=related Tough crowd!...

    02 August, 2012 /

    For time: *21-15-9 *Front Squat (60/40kg) *Kettlebell Swings (32/24kg) 10 Wall Climbs 20 Toes to Bar 30 Weighted Lunges (32/24kg) 2 minute plank OR Front Squat 5-5-5 httpv://www.youtube.com/watch?v=YaxpAkOWNM0 httpv://www.youtube.com/watch?v=SoSq61AT9E0...

    01 August, 2012 /

    AMRAP in 20 minutes: 5 Chest to Overhead (60/40kg) 10 Pullups 15 Anchored Crunches 30 Double Unders httpv://www.youtube.com/watch?v=tOqhJmA0Ncs&feature=relmfu Skip to 4:20 to get to the action....

    31 July, 2012 /

    “Kelly” 5 rounds for time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) httpv://www.youtube.com/watch?v=BWk5jr8Dr40&feature=relmfu...

    30 July, 2012 /

    Deadlift 10-8-6-4-2-1-1-1 Do a warm-up set on the bar first, then increment each set accordingly to attempt to hit your max load by the final single rep. Then: 3 x 1 minute max rep Ring Pushups (Score = total accumulated reps) 3 x 1 minute max effort  Kettlebell Farmer Carry...

    29 July, 2012 /

    “Nancy” 5 rounds for time: 400m run 15 Overhead squats (42.5/30kg) OR "Rahoi" AMRAP in 12 minutes: 12 Box Jumps (24/20") 6 Thrusters (42.5/30kg) 6 Bar-facing Burpees httpv://www.youtube.com/watch?v=mLy2S7TTOzg Skip to 2:50 to get to the introduction of the athletes. Skip to 6:00 to get to the action....

    27 July, 2012 /

    Turkish Getups 2-2-2 6 rounds for time: 6 Sumo Deadlift High Pull (50/35kg) 6 Knees to Elbows 6 Strict Pullups 200m Run  ...

    26 July, 2012 /

    Clean and Jerk 1-1-1-1 CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 75kg/50kg Squat clean 75kg/50kg Jerk Beast mode....

    25 July, 2012 /

    For time: 1 km Row 30 Situps 3 Rope Climbs 800m Run 30 Situps 6 Bar Muscle-Ups 400m Run 30 Situps 12 Handstand Pushups  ...

    24 July, 2012 /
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