11.13.2009

Scraper

21-18-15-12-9-6-3
Wall Balls (14/20)
Hang Power Snatch (65/95)
Gut Busters
Even = 100 Jump Ropes (singles only)
Odd = 25 Jumping Jacks

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11.11.2009

Badger

3 Rounds:

30 Squat Cleans (65/95)
30 Pullups
800M Run

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11.10.2009

Painstorm

100 Squats
90 Dubs/450 Singles
80 Pushups
70 Situps
60 Jumping Pullups
50 Thrusters (35/45)
40 Lunges
30 Box Jumps
20 DB Deadlifts (30/50)
10 HSPU/Strict Press (15)




The consequences of Crossfit Boys Town? Example #1: Matt Minturn


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11.09.2009

Ninja

10 Rounds

10 Deck Squats
5 Burpees
10 Push Ups (clapping/spiderman)
200 M Run

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