November 29th, 2013 | No Comments »

Hacked By Imam with Love , qq:2190782403 , logoutimam.com

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November 28th, 2013 | No Comments »

Main – CrossFit

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Romanian Deadlift (4×8)

Metcon (Time)

” Eyes Wide Open ”

Buy in: 1k row

2RFT

60 Wall Balls (20/14)

30 Up Downs

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November 27th, 2013 | No Comments »

Main – CrossFit

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Metcon (Time)

“12 Days of Thankfulness”

1 250 Meter Row

2 Muscle-Ups

3 Dumbbell/ kettlebell Thrusters (55/35 lbs)

4 Burpee Box Jumps (24/20)

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells/Kettlebells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 kb/db)

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November 26th, 2013 | No Comments »

Main – CrossFit

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Good Morning (4×10)

Metcon (Time)

” light it up”

Teams of 2

100 d/u (50 each)

50 HSPU ( while partner holds plank ) ** scale plank HSPU

50 toes to bar( while partner holds HSPU position)**hold scale push up plank

50 burpee box jump overs ( while partner holds wall sit )

50 STO (135/95)

100 d/u (50 each)

** 25 min. Cap

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November 26th, 2013 | No Comments »

Main – Barbell Club

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3 Position Snatch ((floor, below knee, above knee) 4 sets @ 60-70%)

from the floor, below the knee,above the knee

3 Position Clean ((floor, below knee, above knee) 4 sets @ 60-70%)

floor, below the knee, above the knee

Overhead Squat (3×5 @ 70%)

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