21-15-9 reps of:
225/155 pound Deadlift 135/95 pound Overhead squat WOD Demo with Andrea Ager and Rita Benavidez - video [wmv] [mov] [HD mov] Extended workout footage - video [wmv] [mov] [HD mov] For time:
185/135 pound Clean and jerk, 30 reps Yurii Hanson 3:06. WOD Demo with Yurii Hanson and Pete Rasmusen - video [wmv] [mov] [HD mov] Remember...tomorrow (Sunday 16th), classes will be 1, 2 and 3 PM. *******Different class times as most of you know for tomorrow as I will be trying to leave for Fayetteville as early as possible. 6, 7 and 8 am. Sunday classes will be 1, 2 and 3 PM. ****** Five rounds for time of: 15 Walking lunge steps, carrying a 95/65 pound barbell in the front rack position 30 Double-unders *To give you an idea...I did this before leaving the box tonight in I believe... 6:19. Your glutes will be screaming at you when you're finished.* WOD Demo with CrossFit Hood River by Again Faster Equipment - video [wmv] [mov] [HD mov] Below is a video I've posted before...but always good to view if you still need help on your DU's. Four rounds for time of:
15 foot Rope climb, 3 ascents 30 Push-ups 30 Sit-ups WOD Demo with CrossFit Portland - by Again Faster Equipment, video [wmv] [mov] [HD mov] "Let Me Tell You About CrossFit" - video [wmv] [mov] [HD mov] For time:
Row 500 meters 50 Wall ball shots, 20/14 pound ball Row 400 meters 40 Wall ball shots, 20/14 pound ball Row 300 meters 30 Wall ball shots, 20/14 pound ball Row 200 meters 20 Wall ball shots, 20/14 pound ball Row 100 meters 10 Wall ball shots, 20/14 pound ball WOD Demo with Kris Kepler - video [wmv] [mov] [HD mov] |
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