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Warm-up:Double under practice,then,Three rounds of:30 seconds of bear crawl, 30 seconds of double unders, 30 seconds of lunges. Workout:Three rounds of:25 Push-ups50 Air squatsMax double unders in two minutes Skill work:Practice free-standing handstand holds without wall for 5 minutes Cool-down:passive shoulder stretches and mobility work Make the push-ups and air-squats as perfect and slow as […]

Max rounds and reps in eight minutes of:4 Handstand push-ups2 pood Kettlebell swing, 8 reps12 GHD situps Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds,Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds +

Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.Post loads to comments. Compare to 100226 The Fitness Divide- Reason Magazine “Without perseverance talent is a barren bed.”– Welsh Proverb

Three rounds for time of:30 Kettlebell swings, 1.5 pood25 Wall ball shots, 20 pound ball20 Pull-ups Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball),E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB,

10-9-8-7-6-5-4-3-2-1 reps for time of: 75# Power Snatch20″ Box JumpsPush-ups Post time to comments. Travelers CEO: Today’s Regulations, Taxes Would Have Killed Family Business That Sent Him to College Question of the Day- What works best for you, diet “challenges”, where you try to stay strict for a certain amount of time and then allow

Complete as many rounds as possible in 12 minutes of:35 pound dumbbell Thruster, 9 reps15 ft Rope Climb, 1 ascent Chris Spealler 15 rounds + 9 thruster, Dave Leys 13 rounds + 7 thruster,Laurie Galassi 12 rounds + 9 thruster (25lb), Pat Burke 11 rounds + 9 thruster (40lb), Austin Malleolo 10 rounds + 9

Snatch one rep every minute on the minute for 15 minutes. James Hobart 195-230lbs, Chuck Carswell 185-215lbs, Austin Malleolo 135-220lbs, Heather Bergeron 95-140lbs.Post the highest and lowest loads to comments. “Positive Self-Talk: Defining Your Destiny” with Greg Amundson, CrossFit Journal preview video [wmv] [mov] Question of the day: POLL- Are you, or would someone you

“Lumberjack 20“ 20 Deadlifts (275lbs)Run 400m20 KB swings (2pood)Run 400m20 Overhead Squats (115lbs)Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps (24″)Run 400m20 DB Squat Cleans (45lbs each)Run 400m Mat Frankel 21:21, Heather Bergeron 23:18 (193lb dead, 1.5 pood KB, 83lb OH squat, 24″ box, 30lb DB), Elyse Umeda 24:55 (185lb dead, 1.5

For time: 50 Kettle Bell swings, 1 pood50 double-unders40 Kettle Bell swings, 1 pood40 double-unders30 Kettle Bell swings, 1 pood30 double-unders20 Kettle Bell swings, 1 pood20 double-unders10 Kettle Bell swings, 1 pood10 double-unders Post time to comments. TV viewing likely to make you feel dissatisfied and fear illness, research warn “7 Essential Skills You Didn’t

“Barbara“ Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely three minutes between each round. Austin Malleolo 25:51.Jason Khalipa: 2:53, 3:05, 3:23, 3:46, 3:54 = 29:01.Kevin Montoya 31:29.Post times to comments. Compare to 100504. “Competing With Diabetes–and Winning” with Steve Rodriguez, CrossFit Journal preview video [wmv] [mov] Flight Attendants 1, Obama 0