Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
WOD Demo with Rob Morris - video [wmv] [mov] [HD mov]
Last done 09/13/2011
CrossFit Hot Springs |
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Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. WOD Demo with Rob Morris - video [wmv] [mov] [HD mov] Last done 09/13/2011
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"Jared" 4 rounds for time of: Run 800 meters 40 Pull-ups 70 Push-ups "Jared" Workout Demo - video [wmv] [mov] [HD mov] U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
Fifteen rounds of:
Power snatch followed immediately by five overhead squats. Start light and add weight. Sarah Hopping 175lbs. WOD Demo with Sarah Hopping - video [wmv] [mov] [HD mov] Ummmm...I might be starting with the PVC on this one tomorrow. "Tabata Something Else"
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50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders WOD Demo with Rock Creek CrossFit - video [wmv] [mov] [HD mov] |
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