25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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CrossFit Level 1 Certificate Courses: CrossFit Atlanta, CrossFit 714, CrossFit Charlotte, Rogue Fitness, Peak 360 Fitness, CrossFit Strong, CrossFit Scottsdale, CrossFit Maximus, CrossFit Reebok Stockport, CrossFit Reebok Gurgaon, CrossFit 506.
CrossFit Kids Course: Rainier CrossFit.
"Cooking Honey Sesame Chicken Thighs" with Nick Massie, free CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Chris Spealler - video [wmv] [mov] [HD mov]
Extended Workout Footage - video [wmv] [mov] [HD mov]
From the Vault:
WOD Demo, July 12th, 2007 - video [wmv] [mov]
1 comment:
23:24 (jpu, 18"box, single-unders, reg dip, KtC, 1.5pood, ABMAT s-u, 25#dumb bells, 14#wall ball, 12kg rope pulls
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