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Three rounds for time of:
135/95 pound Hang power clean, 15 reps 15 Burpees WOD Demo with Josh Elmore - video [wmv] [mov] [HD mov] Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. WOD Demo with Brick CrossFit by Again Faster Equipment - video [wmv] [mov] [HD mov] Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch 185 pound Deadlift, 20 reps 10 Handstand push-ups WOD Demo with CrossFit South Bay by Again Faster Equipment - video [wmv] [mov] [HD mov] Rest day
***I will be in Dallas/Ft Worth today and Saturday and be back Saturday night late. I'm going down for a one day mobility clinic. Landon will be there for you all Saturday at the usual Saturday times...8, 9 and 10 am. Please be on time and if you would please...let Landon know via text today whether you'll be wod'ing tomorrow. His number is 501-626-6313.*** For time:
225 pound Back squat, 21 reps 42 GHD Sit-ups 225 pound Back squat, 15 reps 30 GHD Sit-ups 225 pound Back squat, 9 reps 18 GHD Sit-ups WOD Demo with Bill Grundler - video [wmv] [mov] [HD mov] "Ship" Nine rounds for time of: 185 pound Squat clean, 7 reps 8 Burpee box jumps, 36" box WOD Demo with Ute CrossFit East Draper by Again Faster Equipment - video [wmv] [mov] [HD mov] 
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
2012 Reebok CrossFit Games Chipper
For time: 155/105 pound Overhead squat, 10 reps 10 Box jump overs, 24/20" box 135/95 pound Thruster, 10 reps 205/125 pound Power clean, 10 reps 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 205/125 pound Power clean, 10 reps 135/95 pound Thruster, 10 reps 10 Box jump overs, 24" box 155 pound Overhead squat, 10 reps Men's Chipper Event at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov] |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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