12 Squats
11 Sit Ups
10 Wall Balls
9 KB swings (55/35)
8 Burpees
7 Box Jumps
6 DL (95/65)
5 Hang Cleans (95/65)
4 Thrusters (95/65)
3 Racked Lunges (95/65)
2 Front Squats (95/65)
1 Mile Run
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12.30.2009
12.23.2009
Core Thirty
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
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Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
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12.22.2009
12.21.2009
12.18.2009
12.16.2009
Semper Fi
5-15-25
to
25-15-5
to
5-15-25
Hang Power Cleans 65/95#
Pushups
Wall Balls 14/20# (all to 10' target)
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to
25-15-5
to
5-15-25
Hang Power Cleans 65/95#
Pushups
Wall Balls 14/20# (all to 10' target)
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Lumber Jack 20
1 Round:
20 Deadlifts 185/275
200M Run
20 KB Swings 53/70
200M Run
20 OHS 85/115
200M Run
20 Burpees
200M Run
20 CTB Pullups
200M Run
20 Box Jumps
200M Run
20 DB Squat Cleans 30/45
200M Run
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20 Deadlifts 185/275
200M Run
20 KB Swings 53/70
200M Run
20 OHS 85/115
200M Run
20 Burpees
200M Run
20 CTB Pullups
200M Run
20 Box Jumps
200M Run
20 DB Squat Cleans 30/45
200M Run
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12.14.2009
Thrubbin
One Round:
400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run
400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run
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Compare to times on 3/23/09
12.08.2009
SNOW DAY!
3 Rounds:
Build Snowman
Make 3 Snow Angels
Throw 5 snowballs at Meeks
Push Minturn in a snow drift
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12.07.2009
Tough Grip
10-9-8-7-6-5-4-3-2-1
Dead Lift (95/135)
Hang Clean (95/135)
Pull Ups
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12.01.2009
11.30.2009
11.24.2009
AMRAP
20 Minutes AMRAP
5 HSPU
10 Hang Squat Snatches 45/65#
15 Deadlifts 65/95#
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5 HSPU
10 Hang Squat Snatches 45/65#
15 Deadlifts 65/95#
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11.23.2009
11.20.2009
11.18.2009
Everglades
5 Rounds:
10 Deadlift (135/185#)
20 KTE's
40yds total Overhead Walking Lunges (40/45#)
400M run
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10 Deadlift (135/185#)
20 KTE's
40yds total Overhead Walking Lunges (40/45#)
400M run
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11.17.2009
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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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
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
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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