Limp Handshake

May 17, 2010 By

3 Rounds for Time: 21, 15, 9 Rep Rounds of: KB Swings 53/35 Knees to Elbows Pull Ups

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Helen

April 22, 2010 By

3 Rounds for Time: 400 m Run 21 KB Swings 53 m / 35 w 12 Pull Ups

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Singles Picnic

March 19, 2010 By

2 Rounds for Time: 100 ft. Single Arm Overhead Walking Lunge 35/26 50 Single Arm KB Swings 35/26 25 Single Arm Overhead Squat 35/26 400 m Run The Entire First Round will be done with your Right arm and then switch to your Left arm for the Second Round

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Run, Swing, Up

March 15, 2010 By

3 Rounds for Time: 800, 400, 200 m Run 42, 30, 18 KB Swings 53m/35w 21, 15, 9 Push Ups

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Filthy Fifties

March 12, 2010 By

1 Round for Time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings 35/26 50 Walking Lunges 50 Knees to elbows 50 Push press, 45/35 50 Back extensions 50 Wall ball shots 20/14 50 Burpees 50 Double unders

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Since Your Legs Don’t Want to Work…

March 10, 2010 By

3 Rounds for Time: 40 KB Swings 53/35 10 Handstand Push Ups

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Sore Chesticles

March 3, 2010 By

Since the upper bodies are probably really sore we will go after the lower body. 3 Rounds for Time: 100 ft. Walking Lunges 50 Sit Ups 25 KB Swings 53/35

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4 What…Every When

February 26, 2010 By

This will be a fun Workout today. This is a variation of a Workout that was done as a qualifier WOD for one of the CrossFit Games competition. 1 Round for Time: 500 m Row 40 Wall Ball 20/14 30 KB Swings 53/35 20 Pull Ups To Start the Workout you will begin with 4 [...]

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Sit, Swing, Jump, Run, Sleep Well

February 19, 2010 By

3 Rounds for Time: 50 Sit Ups 40 KB Swings 53/35 30 Box Jumps 400 m Run

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Warm Up 2/15 – 2/21

February 14, 2010 By

4 Min. Jump Rope Practice 15 Inch Worms 50 ft. Walking Lunges w/ Samson Stretch 20 Single Arm KB Swings 18/35 (Each Arm) 10 Pull Ups

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