WOD

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 110622.

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Valley CrossFit at the Southern California Regional.

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"Running Drills: Part 2" with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

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Taylor Filasky Interview on ABC's Expedition Impossible - video [wmv] [mov]

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Katie Hogan Vs Lindsey Valenzuela on the Thruster Ladder at theSouthern California Regional - video [wmv] [mov]

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"The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is."
- C. S. Lewis

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 101211.

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Reebok World Headquarters.

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"CrossFit Longevity: Results" with John Van Every, CrossFit Journal preview video [wmv] [mov]

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Predictions for the 2011 Games with Travis Bagent and Andy Stumpf - video [wmv] [mov]

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"Fit Club" by Adam K. Raymond, Hemispheres.

WOD

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

Post rounds and fractions of rounds completed to comments.

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Peter and Marie Kuiper, The Netherlands.

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"Striking Foot and Fist" with George Ryan, CrossFit Journal preview video [wmv] [mov]

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"One Goal" with Mikko Salo - video [wmv] [mov]

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"The only reason people get lost in thought is because it's unfamiliar territory."
- Paul Fix

WOD

25 Kettle bell swings 1 1/2 pood

30 Push ups (release hands from floor)

35 Kettle bell swings 1 1/2 pood

40 Pull ups

45 Kettle bell swings 1 1/2 pood

50 Front squats 95 lbs

Post time to comments

Rest Day

Rest Day

WOD

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Keegan Martin 11:04 at 135lbs (age 17), Alyssa Ross 13:37 at 95lbs (age 17).
Post load and total time to comments.

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"I competed in the 400m hurdles while at Harvard and won the Ivy League Championships twice. After graduating, I was missing training and the competitive edge in my life. Then my coach introduced me to CrossFit, and I've seen my maxes increase in every category someone can have a max in. Thank you."
- Justin Grinstead, Harvard Stadium, Allston, MA.

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"CrossFit UFC Throwdown", CrossFit Journal preview video [wmv] [mov]

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"Whatever Doesn't Kill You Makes You Feel More Alive" with Eric Bach, CrossFit Journal preview video [wmv] [mov]

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"When love and skill work together, expect a masterpiece."
- John Ruskin

Rest Day

Sorry Everyone, got a bit busy with travel back to Omaha.
Post the WOD that you did in my absence

WOD

Deadlift 3-3-3-3-3 reps

Cole (age 15) 305-355-385-405-435. Post loads to comments.

Compare to 110222.

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Josiah Kipperberg, Ocean Shores, Washington.

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"Handstand Push-up Drills With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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Johnny Smyth rows for Help For Heroes - video [wmv] [mov]

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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 100819.

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Romina Ibarra, CrossFit Games Latin America Regional.

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"SEALFIT Part 10" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]

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Regional Update 4.3 - video [wmv] [mov]

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Interview with Chris Kalec, Olympic diver - video [wmv] [mov]

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From the Vault: Eva T. on today's WOD - video [wmv] [mov]

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"Are you also exposing your private parts to strangers on Facebook?" by Henry Copeland, Blogads.

WOD

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Post time to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Charlotte, CrossFit King of Prussia, Rogue Fitness, CrossFit Miami Beach, CrossFit Perth.
CrossFit Coaches Prep Course: CrossFit Perth.
CrossFit Kids Course: CrossFit Vitality.

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"Coaches Prep Course: Programming Bias vs. Targeting" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]

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Regional Update 4.2 - video [wmv] [mov]

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"Kendrick Farris Q&A" by Again Faster Equipment - video [wmv] [mov]

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From the Vault: Zac Pine 7:23 on today's WOD - video [wmv] [mov]

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"Much may be done in those little shreds and patches of time which every day produces, and which most men throw away. "
- Charles Caleb Colton

Rest Day

Rest Day

WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).
Post your choice of girls and rounds completed to comments.

Compare to 110221

WOD

Clean 3-3-3-3-3-3-3 reps

Compare to: 110228

Post loads to comments.

WOD

7 rounds for time of:

Snatch 7 reps 95 lbs
Run 200m (Out to the fire hydrant and back) carrying 2 16k kettle bells.

Post time to Comments:

Compare to 100325

WOD

Run 5k

Compare to: 110530

Post time to comments

WOD

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Kristan Clever 39:31, Eric Miller 41:43, Rebecca Voigt 44:19, Pam Eamranond 49:45, Katie Hogan 51:29.
Post time to comments.

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U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Rest Day

Rest Day

WOD

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Post time to comments.

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Fenlon MacDonald, Waterton National Park, Alberta, Canada.

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"David Stowe: Globo Guerrilla", CrossFit Journal preview video [wmv] [mov]

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"Garage Gym With Dan Bailey", CrossFit Journal preview video [wmv] [mov]

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"Striving for success without hard work is like trying to harvest where you haven't planted"
- David Bly

WOD

Complete as many rounds as possible in 15 minutes of:
3 Rope Pulls, 16k kettlebell
10 Ring dips
20 Wall ball shots, 20 pound ball

Post rounds completed to comments.

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Jarrod Seitz, Granby, Colorado.

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"Fittest of the Sierras", CrossFit Journal preview video [wmv] [mov]

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"Zone Chronicles: Terminal Survival" with Pat Sherwood - video [wmv] [mov]

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"Earth Has Herky Jerky Gravity", Space.com.

WOD

5 rounds for time of:

5 Muscles up
5 Hang Cleans 115lbs
Run 400 m
Post time to comments:

WOD

Snatch balance 1-1-1-1-1-1-1

Allison Bishop 133-138-153-158-163-168-173lbs.
Post loads to comments.

Compare to 101015.

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CrossFit Level 1 Certificate Courses: CrossFit Singapore, CrossFit Champions, CrossFit H.E.L., CrossFit Atlanta.
CrossFit Kids Courses: CrossFit Strong.

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"Coaches Prep Course: Managing Heavy Days" with Adrian Bozman, CrossFit Journal preview video [wmv] [mov]

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The Regional Update 2.2 - video [wmv] [mov]

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Catching up with Jonathan Bik - video [wmv] [mov]

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Allison NYC on today's WOD - video [wmv] [mov]

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"Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime."
- Adlai E. Stevenson

WOD

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Post time to comments.

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Thruster ladder at the Mid Atlantic Regionals.

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"Shoes, Barefoot Running and Lance Armstrong" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

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Coach Mike Burgener works with Austin Malleolo by Again Faster Equipment - video [wmv] [mov]

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A Glimpse at Mikko's 2011 Games Training - video [wmv] [mov]

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"He who has a why to live can bear almost any how."
- Friedrich Nietzsche

Rest Day

Rest Day

WOD

As Many Rounds as Possible in 15 minutes of:

9 Ring dips

12 Ball Slams

15 Pull Ups

Post number of rounds to comments:

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Southeast Regional Workout 3

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The Regional Update 1.1

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"Ring Handstand Push-Ups With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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CrossFit Scottsdale manages growth - video [wmv] [mov]

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"The Position: Part 5-The Pull-up" with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]

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"I Love This Game" - video [wmv] [mov]

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Blair Morrison by Reebok - video [wmv] [mov]

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FGB 6 launched.

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Flannery O'Connor - A Good Man Is Hard To Find.

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Watch "Prime Minister Benjamin Netanyahu Addresses Congress".

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"You can't do these workouts unless you're driven by purpose. Purpose is ultimately the well spring of all happiness."
- Greg Glassman

WOD

"Moon"

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

Kristan Clever 12:22 (30lb dbs), Rebecca Voigt 14:50 (30lb dbs), Katie Hogan 19:52 (30lb dbs). Post time to comments.

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U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.

WOD

Power clean 1-1-1-1-1-1-1 reps

Rob Orlando 295-315f-315-325f-325f-325f-325f lbs.
Post loads to comments.

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CrossFit Broadbeach at the Australian Surf Boat Rowing championships.

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"CrossFit Endurance: Single-Sport Programming" with John McBrien, CrossFit Journal preview video [wmv] [mov]

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Buy tickets for the 2011 CrossFit Games - video [wmv] [mov]

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"UFC Fan Expo CrossFit Edition" - video [wmv] [mov] and "UFC CrossFit Fun" - video [wmv] [mov]

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Rob Orlando on today's WOD - video [wmv] [mov]

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"Wolfram Alpha Turns 2: 'People Just Need What We Are Doing'" by Ryan Singel, Wired.