15 Minute AMRAP
4 Push Presses 95/65 #'s
8 KB Swings 53/35 #
12 Box Jumps 24"/20"
4 Push Presses 95/65 #'s
8 KB Swings 53/35 #
12 Box Jumps 24"/20"
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"Barbara"
Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. WOD Demo with Patriot CrossFit - video [wmv] [mov] [HD mov] Last done 07/16/2011 "Del" For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with a 20 pound medicine ball 25 Burpees WOD Demo with CrossFit Praxis - video [wmv] [mov] [HD mov] 
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
21-15-9 reps for time of:
225 pound Back squat 2 pood Kettlebell swing WOD Demo with CrossFit Ranch Salinas Valley - video [wmv] [mov] [HD mov] Overhead Squat 3-3-3-3-3 reps
Chad Vaughn 335lbs, Wes Kimball 305lbs. Be sure and watch the video everyone...Chad is an Olympic level competitor. WOD Demo with Chad Vaughn and Wes Kimball - video [wmv] [mov] [HD mov] Last done on January 3rd, 2012 "Diane"
21-15-9 reps of: 225 pound Deadlift Handstand push-ups WOD Demo with CrossFit Iron City - video [wmv] [mov] [HD mov] |
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