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Five rounds for time of:3 Muscle-up Handstand push-ups10 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round. Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed […]

155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the

Weighted Pull-Up, 1-1-1-1-1-1-1 reps Followed by: max reps strict pull-upsRest 3-5 minutesThen max reps kipping pull-ups In Memory of Amanda Miller – Melanoma Research Foundation “Lies, Damned Lies, and Medical Science” by David H. Freedman, The Atlantic. Question of the day- How do you answer this concern about CrossFit from women- ” I don’t want

Complete as many rounds as possible 20 minutes of:10 Wallball shots, 20 pound ball10 GHD Sit-ups10 Back extensions Austin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball),Kim Malz 11 rounds + 8 shots (20lb ball). Post rounds completed to comments. Compare to 090725. Don’t miss out on our Gymnastics Workshop

Complete as many rounds as possible 20 minutes of:95 pound Squat snatch, 10 reps10 Ring dips10 Knees to elbows Austin Malleolo 10 rounds + 2 snatch, Dave Lipson 9 rounds, Karianne Dickson 8 rounds + 4 dips (65lbs).Post rounds completed to comments. Phys Ed: Do Women Sweat Differently Than Men? “Finding and Developing Your Handstand

Run 5K Austin Malleolo 20:01, Karianne Dickson 21:07, Heather Bergeron22:10.Post time to comments. Compare to 100728. Pictures from yesterday’s competition on Flickr Do cortisone shots make things worse? “Behind the Scenes at the CrossFit-USAW Open” with Rory McKernan,CrossFit Journal preview video [wmv] [mov]

“Amazing Grace Fundraiser” 135/95 pound clean and jerk, 30 reps for time Post time to comments. Remember regular classes are cancelled for our 12:00 Barbells for Boobs competition at the new gym! “Combative Practical Shooting: Part 3” with Dave Re and Dave Castro,CrossFit Journal preview video [wmv] [mov Why women live longer

Ten for load and time of:1 Clean and Jerk5 Pull-ups10 Push-ups15 Squats Heather Bergeron 155lbs in 12:45. Post load and time to comments. “How Obama Thinks” by Dinesh D’Souza, Forbes. Question of the day: If you could write one phrase, quote, or saying on the wall of your gym, garage, or carport that could always

21-15-9 reps of:225 pound Deadlift135 pound Overhead squat Dave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse Umeda 6:37 (155lb dead, 95lb OHS), Heather Bergeron 7:18 (155lb dead, 95lb OHS).Post time to comments. Compare to 100305. “Two-Minute Drills Part 6: Back of the Socket” with Kelly Starrett,CrossFit

Seven rounds for time of:10 Wallball shots, 20 pound ball10 Pull-ups Kevin Montoya 4:15, Mat Frankel 4:55, Heather Bergeron 5:59 (14lb ball), Kim Malz 8:05 (20lb ball).Post time to comments. Jake Naumcheff on CFHSV attacking the Bourbon 200 mile run “Positive Self-Talk: Focusing on Your Goals” with Greg Amundson,CrossFit Journal preview video [wmv] [mov] Question