Saturday 08.30.08 - HELLen

3 rds of:
400M SPRINT
KB Swings x 21 (32 kg for guys, 24 kg for gals)
Pull-ups x 12 (Chest to Bar)

Demo

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Thursday 08.28.08 - Class WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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Wednesday 08.27.08 - More Front Squat

Front Squat 10-10-10-10-10 reps

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Tuesday 08.26.08 - Either/Or

Murph or Brutus

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Brutus

1 Hang Power Snatch, 1 OHS, 1 Ring Dip
2 Hang Power Snatch, 2 OHS, 2 Ring Dip…all the way up to 10
800M Run
10 Hang Power Snatch, 10 OHS, 10 Ring Dip
9 Hang Power Snatch, 9 OHS, 9 Ring Dip…all the down to 1

Load for HPS and OHS is 40% of BW for guys, 30% for gals

Demo of Brutus

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Monday 08.25.08 - CrossFit Total

You get 3 attempts to find your 1 rep MAX on the following:
Squat
Shoulder Press
Deadlift
Let’s get some PR’s!!
(Click this link for an overview of the CF Total)

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Saturday 08.23.08 - Dragon Race

For time:
Run 800 meters
Shoulder press, 21 reps (guys use 95 lb, gals use 55 lb)
Run 800 meters
Push press, 21 reps (guys use 95 lb, gals use 55 lb)
Run 800 meters
Push Jerk, 21 reps (guys use 95 lb, gals use 55 lb)

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Thursday 08.21.08 - Class WOD

Rounds in 20 minutes of:
DB Push Press x 5 (Guys use 30 lb DB’s, gals use 20 lb DB’s)
DB Walking Lunges x 10 (Guys use 30 lb DB’s, gals use 20 lb DB’s)
Pull-ups x 15 (or 30 jumping)

For large groups, barbell subs are 65 lb, 45 lb.

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I JUST REALIZED THIS DIDN’T UPLOAD PROPERLY TO THE WEBSITE TUESDAY NIGHT!

Wednesday 08.20.08 - I got some pull-up bars, let’s drink (use) ‘em!

10 Rounds for time of:
3 Weighted Pull Ups (guys use 45 lb if you dare! gals use 25 lb if you dare!)
5 Strict Pull Ups
7 Kipping Pull Ups

Demo of the WOD at CF HQ by Rob Miller He’s a WORLD CLASS CLIMBER, so don’t get intimidated by his time.

P.S. Bonus points if you can guess what movie I’ve modified a line from for the WOD title!

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Tuesday 08.19.08 - Old School CF HQ WOD

For time:
Bike sprint x 1 mile
20 inch Box jump x 35 reps
GHD sit-up x 35 reps
15 ft Rope climb x 3 ascents
Slam-ball x 35 reps (guys use 20 pound ball, gals use 14 lb ball)
DB walking lunge x down & back on short track (guys use 35 lb DB’s, gals use 15 lb DB’s)
DB hang squat clean x 35 reps (guys use 35 lb DB’s, gals use 15 lb DB’s)
Ring dips x 35 reps

See this video for Greg Amundson’s demo of the WOD from way back in 2005

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Monday 08.18.08 - Guys, careful now on those SDHP

Front Squat x 3,3,3,3

then
Max Rounds in 10 minutes of:
Push Jerk x 20 (guys use 105 lb, gals use 65 lb)
Double Unders x 40 (or jump tucks x 40)
KB SDHP x 20 (guys use 32 kg or 70 lb DB, gals use 24 kg or 50 lb DB)

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Demo from CF Level 2 Cert at CF One World