"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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Compare to 090213.
Ryan M., Battle Born CrossFit, Coast of Africa
Dr. Barry Sears CrossFit Presentation Part 7, CrossFit Journal Preview - video [wmv] [mov]
Dr Barry Sears Zone Nutrition Seminar, Beverly MA - November 15, 2009
Rest Day
CrossFit Trainer Workout, Scottsdale AZ
Mikko Salo on Intensity - video [wmv] [mov]
"Cliffhanger" - Belmont Club
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Run 5 K
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Compare to 090903.
Brian McIntryre - CrossFit Super Fan
Setting up the Overhead Squat with Lisa Ray, CrossFit Journal Preview - video [wmv] [mov]
Thruster 1-1-1-1-1-1-1 reps
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Compare to 090713.
Debbie Mizikowski, Crossfit EOS, French Alps
Dave Tate on Fran - CrossFit Journal Preview - video [wmv] [mov]
Rest Day
Basrah, Iraq
Rob Orlando vs Nasty Girls - video [wmv] [mov]
"Create Your Own Economy: The Path to Prosperity in a Disordered World" - The Cato Institute
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30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090717.
CrossFit Certification Seminars: CrossFit Oakland, Ft Gordan Fire Department, CrossFit Watertown, CrossFit North Santa Cruz
CrossFit Santa Cruz Central Hosts Santa Cruz CrossFit Affiliate Cup, CrossFit Journal Preview - video [wmv] [mov]
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
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The SkyHawks: Canadian Forces Parachute Team
CrossFit Kids: Fixing the Squat by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
Compare to 021130.
Shawn Dumbreck, Mt Taranaki, New Zealand
Keith Zeiler, Special Operations Wounded Warrior Foundation, and CrossFit by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Rest Day
Felix Olschewski, Muenster Nienberge
Greg Glassman on the CrossFit Games, CrossFit Journal Preview - video [wmv] [mov]
"It's the Tribes, Stupid" by Steven Pressfield
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