Monthly Archives: December 2007
Friday 071221
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Sounds so simple, right?
Posted in blog, cf, wod
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Wednesday 071219
“Badger” (Jumping) 3 rounds for time: 95lb Barbell clean, 30 reps 30 Pull-ups 30 Box Jumps (subbed for 800m run) In honor of Chief Petty Officer Mark Carter
Tuesday 071218
Deadlift 225 lbs., 21 reps Row 1,000m Deadlift 225 lbs., 15 reps Row 1,000m Deadlift 225 lbs., 9 reps Row 1,000m
Kettlebells 071218
3 rounds. 30 seconds on then 30 seconds of rest. 1-arm Swing, left 1-arm Swing, right Alternating Press Squat to Med Ball 1-leg Deadlift, left 1-leg Deadlift, right Farmers Walk
Monday 071217
Burgener Warm-up Clean 3-3-3 “Fran” 21-15-9 Thruster, 95 lb. Pull-up
Friday 071214
Twelve Days of CrossFit Burpee Pullup Turkish Getup Knees To Elbows Wall Ball Shots, 20 lb. Kettlebell Swings, 1.5 pood Box Jumps, 20″ Push Press, 65 lb. Barbell Cleans, 65 lb. Kipping Pull-ups Alternating Lunges Standard Push-ups High Pulls, 65 … Continue reading
Posted in blog, wod
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Kettlebells 071214
Ladder Circuit 10-8-6 1-arm Swing Double Push Press Squat 1-arm Swing Push-up Lunge 1-arm Swing
Wednesday 071212
Med Ball and Jump Rope Warm-up For time: Row 1,000m 40lb one arm DB snatches, alternating arms, 20 reps 40lb Dumbbell Squat Cleans, 20 reps 100 Abmat Sit-ups 40lb Dumbbell Squat Cleans, 20 reps 40lb one arm DB snatches, alternating … Continue reading
Monday 071210
CrossFit Warm-up Back Squat 10-10-10-7-7-5-5 Handstand and Kettlebell Practice
Posted in blog, wod
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