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WOD 07/01/2012

6/30/2012

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

WOD Demo with CrossFit Bath - video [wmv] [mov] [HD mov]

Watch both of the youtube videos below please. If you only watch one though...watch the 2nd one from CF Hampton Road. It shows very good form on the hanging pwr cln and as well...the errors that people generally make such as early arm bend or muted hips (not reaching extension.)

Added the 3rd video late...the original "Nasty Girls"...Annie, Eva and Nicole.

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WOD 06/29/2012

6/29/2012

2 Comments

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

"Brenton" WOD Demo - video [wmv] [mov] [HD mov]

WOD Demo from CrossFit Santa Cruz - video [wmv] [mov]

We last and first did this one on 10/21/10

**We will meet at Lakeside High School track and football field to do this one. I will be there at 8 am. Please let me know if you're in town this weekend and wod'ing tomorrow. Also...please...show up on the hours or just before...these workouts are a LOT more fun when more people go together. The earlier you come...the cooler it will be. Finally...this is a rare occasion when gloves may do you some good in CF from all the walking down the field on your hands and feet. Bring a friend if you like...of course...they may not like you much afterwards but hey...what are friends for?**

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

2 Comments

June 29th, 2012

6/29/2012

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Rest day

Please be sure and watch the youtube video below. It's a really, really great story of success. I'm promise it will be worth your time. Stories like this are why I love CrossFit so much. It doesn't matter what kind of condition you're in...as long as you're willing to put forth the effort and eat well...there's almost no chance you're not going to get in the best shape of ...your life. And you're going to have as much fun as possible getting there with the support of everyone at your CF box. Or heck...doing it on your own at first like Mr. Baldry here in this story.

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WOD 06/28/2012

6/27/2012

2 Comments

Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

WOD Demo with instruction, Foundation CrossFit - video [wmv] [mov] [HD mov]

Be sure and watch the pullup tips below with Chris Spealler...there's probably only a handful of people as good at them as he is.

2 Comments

WOD 06/26/2012

6/26/2012

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Back Squat 1-1-1-1-1-1-1 reps

WOD Demo with Zachary Thiel - video [wmv] [mov] [HD mov]

Be sure and check out the Mobility WOD video on Improving the Squat with KSTARR and Adrian. You might want to wear sunglasses...Adrian doesn't appear to have been in the sun for quite some time.

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06/26/2012

6/25/2012

3 Comments

"SQT"

Three rounds for time of:
95/65 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

WOD Demo with CrossFit DC - video [wmv] [mov] [HD mov]

This is a pretty quick one everybody. Odds are, everyone will finish in less than 10 minutes. We will move some of the floor mats outside to do it. I suggest coming to the morning classes if you are able. It is a bit warm these days.

**Keep in mind..."Ground to overhead" means any way...any how...that you can take the bar from the ground and get it over head.**

3 Comments

06/25/2012

6/25/2012

0 Comments

Rest day

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WOD 06/24/2012

6/23/2012

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"Strange"

Eight rounds for time of:
600 meter Run
1.5/1 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5/1 pood kettlebells
1.5/1 pood Kettlebell thruster, 11 reps

Yes...there will be scaling. Further...there will be a 45 or 50 minute cutoff time. This is an exceptionally difficult WOD.

WOD Demo with David Deleon - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Be sure and watch the youtube video as well...it's pretty quick and there's no sound so read the though bubbles that come up.

U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his fiancÃ©e Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles.

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WOD 06/23/2012

6/22/2012

2 Comments

Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24"/20" box

WOD Demo with CrossFit Cardiff - video [wmv] [mov] [HD mov]

2 Comments

WOD 06/22/2012

6/21/2012

0 Comments

Bench Press 5-5-5-5-5 reps

Rob Orlando 315-315-315-315-325(x3)lbs.

WOD Demo with Rob Orlando - video [wmv] [mov] [HD mov]

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