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For time:50 Wall ball shots, 20 pound ball10 Muscle-ups40 Wall ball shots, 20 pound ball8 Muscle-ups30 Wall ball shots, 20 pound ball6 Muscle-ups20 Wall ball shots, 20 pound ball4 Muscle-ups10 Wall ball shots, 20 pound ball2 Muscle-ups Chris Spealler 8:27, Jason Khalipa 10:20, Jaime Loera 12:15, Kim Malz13:02 (14lb ball, bar MU), Adrian Bozman 13:11, […]

Snatch balance 1-1-1-1-1-1-1 Dave Lipson 300lbs, James Hobart 272lbs, Dave Leys 215lbs, Kristan Clever 185lbs, Rebecca Voigt 175lbs, Laurie Galassi 155lbs, Miranda Oldroyd 150lbs, Heather Bergeron 150lbs. Post loads to comments. Compare to 100412. (this will be followed with an extra special little workout designed by Dennis. Don’t miss out!) Barbells for Boobs “Amazing Grace”

“Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Russ Malz

In two opposing teams- Team 1 performs an 800m run Team 2 executes as many rounds as possible of the following:1.5 pood Kettlebell snatch, 7 each armPistols, 7 each legOnce a member of team one finishes the run, that athlete may “tag” an athlete of team 2, which means that athlete must stop accumulating rounds.

Handstand walk 100 meters If you fall, restart at the point of contact furthest from the finish. Laurie Galassi 3:03, Mel Ockerby 4:20, Dave Leys 6:59, Kim Malz 7:02,Mat Frankel 7:45, Pat Barber 7:50.Post time to comments. Diet and mood disorders How to eat clean without cleaning out your wallet Our new CFHSV logo Car-decals

Front squat 1-1-1-1-1-1-1 reps Dave Lipson 500lbs, Jason Khalipa 365lbs,Austin Malleolo 135-225-275-300-315-325-330(fail) lbs,Kim Malz 135-155-165-175-185-195(fail)-195(fail) lbs.Post loads to comments. Compare to 090814. Highlights from the CrossFit/USAW Weightlifting Open by CrossFit Again Faster – video [wmv] [mov] The value of a good imagination (watch the Tony Blauer Video in this link, it’s worth it)

21-15 and 9 rep rounds of:Left-arm Kettlebell snatch, 1.5 poodRight-arm Kettlebell snatch, 1.5 poodPull-ups Mike Cazayoux 5:15, Cody Hidler 5:15, Austin Malleolo 5:16, Rob Shaffer 5:16, Kristan Clever 5:29 (1 pood), Rebecca Voigt 5:51 (1 pood),Jason Ackerman 6:45.Post time to comments. Compare to 051025. Girls Suck- Russell Berger “The Fittest Girl” by Sevan Matossian, CrossFit

with a continuously running clock, Perform as many pull-ups as possible in the first 3 minutes,Perform the heaviest single power-clean as possible in the next 4 minutesPerform as many inverted-burpees as possible in the next 5 minutes Add together your total reps, and pounds from your heaviest single clean, and post that total to comments.

Resting 60 seconds between sets:Bench press 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments. “Rope Climb Prerequisites” with Adrian and Kim Bozman – video [wmv] [mov] Your brain on omega-3s Scaling for the masses “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”– Lord Edward Stanley

For time:95 pound Back squat, 50 reps15 ft Rope Climb, 5 ascents115 pound Back squat, 40 reps15 ft Rope Climb, 4 ascents135 pound Back squat, 30 reps15 ft Rope Climb, 3 ascents155 pound Back squat, 20 reps15 ft Rope Climb, 2 ascents175 pound Back squat, 10 reps15 ft Rope Climb, 1 ascent Post time to