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WOD 09/30/2011

9/29/2011

"Joshie"

Complete three rounds for time of:
40/30 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/30 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

These are squat not power snatches.

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

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WOD 09/29/2011

9/28/2011

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Snatch 1-1-1-1-1-1-1 reps

Michael Giardina 250lbs, Chuck Carswell 250lbs, Pat Barber 242lbs.
Post loads to comments.

Compare to 110419.

WOD Demo with Pat Barber - video [wmv] [mov]

Michael Giardina and Chuck Carswell on today's WOD - video [wmv] [mov]

Ken Cutrer on today's WOD - video [wmv] [mov]

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WOD 09/28/2011

9/28/2011

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CrossFit Games Event 10

For time:
20 calorie Row
30 Wallball Shots, 20/14 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108/72 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135/95 pounds
120 foot Sled pull, sled plus 165 pounds

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9/27/2011

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Rest Day

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WOD 09/26/2011

9/25/2011

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Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

Adrienne Briggs 10 rounds + 6 wall ball (20" box, 14lb ball), Maggie Dabe 8 rounds + 8 toes to bar (20" box, 14lb ball), Laura Dziak 7 rounds + 7 wall ball (20" box, 14lb ball).

WOD Demo with CrossFit Fairfax - video [wmv] [mov]

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WOD 09/25/2011

9/25/2011

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Deadlift 3-3-3-3-3 reps

Austin Malleolo 525lbs, Spencer Hendel 525lbs, Cole Dick (age 15) 425lbs, Candice Ruiz 310lbs, Alyssa Ross (age 17) 300lbs.

Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]

Candice Ruiz on today's WOD - video [wmv] [mov]

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WOD 09/24/2011

9/23/2011

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"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

Rob Orlando 28:59, Kristan Clever 39:33 (as Rx'd), Rebecca Voigt 46:21 (as Rx'd), Katie Hogan 70:20 (as Rx'd).

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

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.

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09/23/2011

9/23/2011

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Rest Day

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WOD 09/22/2011

9/21/2011

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Run 5K

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WOD 09/21/2011

9/20/2011

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For time:
5 muscle ups
245/165 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245/165 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245/165 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245/165 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

From the Games Vault: Women's Triplet Sprint (today's WOD) - video [wmv] [mov]

After yesterday's MAX effort pullups with Lynne, you all will be doing only the 5 MU progressions that you're capable of. ON

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