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For time:
100 Pull-ups
100 Burpees
Match efforts between exercises. This means that whatever
your first set of pull-ups is, you will do that many burpees
before going back for another set of pull-ups. Do this effort
matching up to 100 reps for both exercises.
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Doubly beautiful
"Helen"
3 rounds for time of:
Run 400 meters
21 Kettlebell swing
12 Pull-ups
Rx men: 24kg(1.5 pood) Kettlebell
Rx ladies: 16kg(1 pood) Kettlebell
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Welcome aboard Chau!
REST DAY
Skill work: Pistols/Windmills
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The Pillar of Pain!
Overhead Squat 1-1-1-1-1-1-1 reps
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For those who missed this on CrossFit.com:
CrossFit Atlanta's Brandon Cunningham, Fort Gordon FD, gold medals in individual, tandem and team events at the Scott Firefighter Combat Challenge World Championships, Las Vegas 2007
"Cindy"
Complete as many rounds as you possibly can in 20
minutes of:
5 Pull-ups
10 Push-ups
15 Squats
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21-15-9 reps for time of:
1 arm KB swing, left
1 arm KB swing, right
Pull-ups
Ladies use 1 pood(35 lbs) and men use 1.5 pood(54 lbs)
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We will be closed for Thanksgiving Thursday & Friday this week.
Classes will back in session starting 9am on Saturday.
Have a fun and happy Thanksgiving!
Run 5K
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11am class during "Michael"
REST DAY
Video:"Terry and BJ, Part 1" brought to you by CrossFit Alexandria
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Countdown to Saturday, |
