21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
WOD Demo with CrossFit NYC - video [wmv] [mov] [HD mov]
CrossFit Hot Springs |
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"J.T."
21-15-9 reps of: Handstand push-ups Ring dips Push-ups WOD Demo with CrossFit NYC - video [wmv] [mov] [HD mov]
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"Michael"
Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups WOD Demo with CrossFit Southside - video [wmv] [mov] "DT"
Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps We last did this one on July 7th of 2011. http://vimeo.com/10804987 This link is Landon doing the WOD a couple of years ago. WOD Demo with Karyn Marshall - video [wmv] [mov] [HD mov] WOD Demo with Hammer Down CrossFit - video [wmv] [mov] [HD mov] CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24"/20" box 115/75 pound Push press, 12 reps 9 Toes-to-bar For a downloadable PDF of the workout, click here. CrossFit Games Open 12.3 workout instructions - video [wmv] [mov] [HD mov] Annie Thorisdottir 13 rounds + 8 push press (20" box, 75lb push press). "Perfecting the Box Jump" with Kelly Starrett and Carl Paoli, free CrossFit Journal video - preview [wmv] [mov] "Efficiency Tips: Box Jumps" with Matt Chan - video [wmv] [mov] [HD mov] Five rounds for time of:
35/25 pound Dumbbell thruster, 7 reps 10 Pull-ups Graham Holmberg 3:29 WOD Demo with CrossFit West Santa Cruz - video [wmv] [mov] [HD mov] "Klepto" 4 rounds for time of: 27 Box jumps, 24"/20" box 20 Burpees 11 Squat cleans, 145/105 pounds Andrew Manderino 16:34, Ryan Johnston 17:29 "Klepto" WOD Demo - video [wmv] [mov] [HD mov] U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Complete as many rounds as possible in 10 minutes of:
185/135 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent WOD Demo with Spencer Hendel and Darren Ellis by Again Faster Equipment - video [wmv] [mov] [HD mov] Back Squat 5-5-5-5-5 reps
Lindsey Smith 205-225-245-255-265lbs. WOD Demo with Lindsey Smith, James Hobart and Jon Gilson - video [wmv] [mov] |
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