L-pull-up
25 pound Weighted back extension
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WOD Demo with CrossFit Excel - video [wmv] [mov] [HD mov]
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21-15-9 reps for time of:
L-pull-up 25 pound Weighted back extension Post time to comments. WOD Demo with CrossFit Excel - video [wmv] [mov] [HD mov]
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Three rounds for time of:
Run 800 meters Rest 2 minutes Last done 11/16/2011 WOD Demo with CrossFit Tracy - video [wmv] [mov] [HD mov] 2012 CrossFit Games Regional: Individual Event 5
Complete the following every minute for as long as possible: 20 Double-unders 1 Snatch Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute. Aja Barto 295.00, Azadeh Boroumand 170.00. WOD Demo with Brandon Phillips at the South East Regional - video [wmv] [mov] [HD mov] WOD Demo with CrossFit Santa Cruz - video [wmv] [mov] [HD mov] 2012 CrossFit Games Regional: Individual Event 4
For time: 135/95 pound Back squat, 50 reps 40 Pull-ups 135/95 pound Shoulder-to-overhead, 30 reps 85 pound Front squat, 50 reps 40 Pull-ups 85 pound Shoulder-to-overhead, 30 reps 65 pound Overhead squat, 50 reps 40 Pull-ups 65 pound Shoulder-to-overhead, 30 reps Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs). WOD Demo with Talayna Fortunato at the South East Regional - video [wmv] [mov] [HD mov] WOD Demo with Zach Forrest - video [wmv] [mov] [HD mov] 2012 CrossFit Games Regional: Individual Event 3
Four rounds for time of: 100/70 pound Dumbbell snatch, 10 reps 200 foot Sprint Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). WOD Demo with Chase Daniels at the South East Regional - video [wmv] [mov] [HD mov] "The Chief"
Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. Last done on 09/14/2008 WOD Demo with Foundation CrossFit - video [wmv] [mov] [HD mov] First posted Sept. 14, 2008 Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. |
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