091214

Rest Day

"No rest is worth anything except the rest that is earned."














"Creating the Family" with Zach Even-Esh, preview video ... [wmv]

091213

"Karen"
150 wall balls 20/14
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Wall Ball/Karen...[mov]

091212

Complete 5 rounds for time:
3 Power Snatches @ 75% of 1 RM
6 Ball Slams 40 lbs
9 Ring Dips
*Rest 45 seconds between rounds
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Ring Dips... [ wmv]

091211

Over Head Squat
1-1-1-1-1-1-1
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Overhead Squatting Safely...[wmv]

091210

Rest Day














Rob Orlando 50 cleans at 225lbs video ... [wmv]

091209

"Helen"
Three Rounds For Time:
Run 400 meters
Kettle Bell Swings - 21 reps
12 Pull Ups


















"Sisu" - Trailer for the upcoming Mikko Salo Documentary - video ... [wmv]

091208

AMRAP in 20 minutes:
1 minute of Burpees
1 minute of Rest
1 minute of Pull-Ups
1 minute of Rest
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The Burpee Mile, Charlie Dunifer, SPC CrossFit ...[wmv]