Burn It Up

5 Rounds of the following:

400 m Run
50 Air Squats
30 Sit Ups
20 Push Ups

Outside on the track!

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Shoulder Shredder

Complete as many rounds as you can in 20 minutes:

15 Push Ups
12 Ring Dips (or regular dips)
9 Push Press (115#/65#)
(Taken from crossfit.com on 8.17.08)

Go get it!!

Post number of completed rounds!


Rock Solid

"Training is the opposite of hoping" -Nike ad

5 rounds of 10:

Deadlift (185#/115#)
Back Squats (185#/95#)
KB Swings (1.5 pood/1 pood)
200 M Run

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Quote of the day: "I threw up in my mouth on the second round of thrusters" -Meeks

21, 15, 9:

Thrusters (95#/65#)
Pull Ups
Handstand Push Ups (or modified)


Eric pumping out some HSPU's and Dani doing the modification

Pull Ups and Burpees...some CrossFit favorites!

Field House today:
93 degrees
85% humidity

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Ego Boost

Quote of the day: "Oh, so that's why Ms. Conover has muscles like a wrestler!"

5 rounds of the following:

10 Squat Clean & Press
5 Muscle Ups
200m Run

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