100129
Clean
Power Clean
Hang Clean
“Groupie 2″
Movement of choice
Pull-ups
5k Row or Run
In a group, one person performs the movement at a time. When that person can no longer complete the repetition w/ good form or gases out it is the next persons turn. The bar cannot touch the floor or the group must start over.
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100127
3 rounds for time:
21 box jumps
21 overhead squats (45/25)
21 situps
Food For Thought: “I will not allow yesterday’s success to lull me into today’s complacency, for this is the great foundation of failure.” –Og Mandino– (1923 – 1996)
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100125
3 rounds for time of:
15 sumo-deadlifts
15 thrusters
15 pushups
Bear Crawl
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100122
Three rounds for time of:
100 single unders
20 GHD situps
10 Clean & Jerks
Food For Thought: “The natural reward of diligence in this arena will never leave you unsatisfied.” – L. Howard
Check out the video of Lance and Karen doing Tabata Squat at the Crossfit Certification in Arizona. 3…2… 1… G0!
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100120
“Groupie”
Pushups
Squats
Overhead Press (45/25)
Deadlift (95/45)
Pull-ups
In a group, each person will complete as many reps as possible in 60 seconds. Group members are looking for absolute correct form from the performer. Any rep of less than perfect form, as determined by the group is not counted. The performer will count every rep and from that number the group will [...]
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100118
Three rounds for time of:
20 Thrusters, 30lb/15lb
20 Sumo deadlift high-pull, 30lb/15lb
20 DB Push-press, 30lb/15lb
10 Burpees
Food For Thought: “The ancient Greek definition of happiness was the full use of your powers along lines of excellence.”
–John F. Kennedy– (1917 – 1963)
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100115
Tabata Box Jump
Tabata Deadlift
Tabata Push Press
Food For Thought: “We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.”
–Adelle Davis– (1904 – 1974)
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100113
3 rounds for time:
50 line jumps
25 situps
Bear Crawl
25 squats
20 pushups
20 power kick lunges
20 power punches
Food For Thought: “Every man is the builder of a temple called his body.“ –Henry David Thoreau– (1817 – 1862)
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100111
As many rounds as possible in 20 minutes of:
10 pushups
10 kettlebell swings (20+lb)
Food For Thought: “Habitual practice cannot be hidden because character is always observable.” – L. Howard
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100108
5 rounds for time of:
15 pushups
15 dips
15 GHD sit-ups
15 overhead squats
Food For Thought: “Only the warrior truly survives.”
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