Hardcore

30-20-10:

Push Ups
Pull Ups
Walking Overhead Lunges
Dips
(modified from http://www.crossfithardcore.com/ 8.15.08)

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The Red Devil

3 rounds of the following:

400M Run
5 HSPU/10 Modified
10 Deadlifts (135#/185#)
15 Push Press (55#/75#)
10 Deadlifts (135#/185#)
5 HSPU/10 Modified
(taken from www.crossfithardcore.com 8.14.08)

3-2-1-GO!!!

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Nicole and Ryan deadlifting


Nicole showing off her pit stains...so lady-like!



Meeks' hand, post-workout

21

3 rounds:

21 KB Swings (1 pood/1.5 pood)
21 Pullups
21 KB Swings
21 Box Jumps
21 KB Swings
21 Situps
(taken from www.crossfithardcore.com 8.12.08)

That's a lot of KB Swings!!

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Omaha WOD

5 rounds for time:

400 meter run
15 DB Push press (50#/30#)
(Taken from http://www.crossfitomaha.blogspot.com/ on 8/12/08)

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CINDY

8.11.08...just forgot to post it

20 minutes continuous:

5 Pull Ups
10 Push Ups
15 Air Squats

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