WOD

Front Squats 5-5-5-5-5 reps
Compare to: 110504



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"CrossFit is the best part of our day and this rig we built put the final touch on our 'home away from home gym'"
-Dustin Kuhlman, Kandahar, Afghanistan.

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"To Be a SEAL" with Mario Lanza, CrossFit Journal video [wmv] [mov] [HD mov]

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"Nicho Is Ready" - [video]

WOD

5 rounds for time of:
15 Kettle bell swings 1.5 pood
50ft Walking Lunges 25 lb plate
30 Squats
Run 400 m
Compare to: 121218

WOD

"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.

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U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

WOD

"Grace"
For time:
135 pound Clean and Jerk, 30 reps
OR
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post your choice of girls and time and load to comments.
Compare to 111109.

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CrossFit Level 1 Certificate Courses: 810 CrossFit, Peak 360 CrossFit, Rainier CrossFit, CrossFit Morristown, CrossFit Eado, CrossFit Ethos, CrossFit St Louis Park, CrossFit Hampton Roads, CrossFit Colosseum, CrossFit BCN, CrossFit Bergen, CrossFit New Zealand, CrossFit Tuluka.
CrossFit Coach's Prep Courses: CrossFit Ranch, CrossFit Strong.
CrossFit Kids Course: CrossFit Chicago.

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Karianne Dickson does "Grace" - video [wmv] [mov] [HD mov]

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"On Elegance" by Pat Sherwood, CrossFit Journal article [pdf]

WOD

"Hamilton"
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters (run in gym 12 laps)
50 Pull-ups
Post time to comments.

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U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

WOD

12-9-6-3 reps for time of:
95 pound Power snatch
Burpee
Lindsey Valenzuela 4:13 (95lbs). Post time to comments.

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Mahdi "Mudz" Te Heuheu.

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"Meet CrossFit Ocean Beach" with Chad Timm, CrossFit Journal video [wmv] [mov] [HD mov]

WOD

Complete 5 rounds for time of:
50ft. Walking lunges 45lbs
30 Double Unders
10 Hand Stand Push ups
5 Front squats 155lbs
Post time to comments:

WOD

Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 121010.

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In the GHD sit-up, a sharp extension of the knees on the way up engages rectus femoris and accelerates the torso's ascent.

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"Highlights from the 2012 Reebok CrossFit Games" - [video]

WOD

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips
Ruth Anderson Horrell 10 rounds + 9 jumps (24kg KB). Post rounds completed to comments.
Compare to 120815.

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Jenna Presley.

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"The Handstand Pirouette" with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]

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"I missed 290 but I knew it was just because of technique, and not strength, and I knew I could get 300."
-Rich Froning, after snatching 300 pounds - [video]

Rest Day

Rest Day

WOD

Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees
Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ). Post time to comments.

Bats breaking a problem when you have more power.

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"Staying Back" with Mike Burgener - video [wmv] [mov] [HD mov]

WOD

Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 120822.

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Johnathan Haynes.

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"The Medicine Ball Clean: Part 2" with Russell Berger - video [wmv] [mov] [HD mov]

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"When Water Comes to You" by Marty Cej - [pdf]

WOD

"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
Post rounds completed to comments.

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U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

WOD

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Elisabeth Akinwale 6:32. Post time to comments.
Compare to 101124.

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CrossFit Level 1 Certificate Courses: CrossFit King of Prussia, CrossFit St Paul, Wasatch CrossFit, CrossFit Charlotte, CrossFit NYC, CrossFit Decatur, CrossFit Strong, CrossFit Fury, CrossFit Ranch, CrossFit Colosseum, CrossFit Montpellier, CrossFit Thames, CrossFit Melbourne, CrossFit Asia, Otis Air National Guard Base.
CrossFit Coach's Courses: CrossFit Rocks, Valley CrossFit.
CrossFit Kids Course: CrossFit Brisbane.

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"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]

WOD

Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar
Post time to comments.

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Amy Vandehei Cadiz.

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"Gymnastics Tips: The Kipping Handstand Push-up" with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

3 Rounds for Time of:
50 Push ups
50 Squats
Post your time to comments:

Good Job Izzy!

WOD

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Post rounds completed to comments.
Compare to 100720.

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CrossFit Long Island City.

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"The Medicine Ball Clean: Part 1" with Russell Berger - video [wmv] [mov] [HD mov]

WOD

Shoulder Press
2-2-2-2-2
Push Press
1-1-1-1-1
Post your loads to comments:
Compare to: 120605

Wall Balls! at BU CrossFit.

WOD

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Austin Malleolo 5:25. Post time to comments.

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Dan Messinger.

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"Coaching the Squat: Points of Performance" with Katie Hogan - video [wmv] [mov] [HD mov]

WOD

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Lindsey Smith 7 rounds + 1 Clean, 6 rounds + 3 Cleans , 6 rounds + 1 Clean, 6 rounds, 6 rounds + 1 Clean (95lbs). Post rounds completed for each of the 5 cycles.
Compare to 120502.

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Kasey Thompson and Amanda Swift.

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"Cueing the Push Jerk" with Russell Berger, CrossFit Journal video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups
Post time to comments.
Compare to: 120720