CrossFit is about making people better
2012, 2013 CrossFit Games Southeast Regional Champions
Strength:Shoulder Press: 3-3-3-3-3
Conditioning:5 Rounds:500m row15 KTE15 Back Ext
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EMOM 10minsOdd: 5 back squatsEven: 30 seconds of hollow rocks
Jogging Sucks, Rachel Cosgrove, T Nation
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Conditioning:"DT"Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps
How To Build Bullet Proof Shoulders, Eric Cressey at T Nation
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EMOM for 10minsodd: 10 Back Squats (50-60% of 1RM)even: 10 GHD Situps
5k row or 5k run
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Strength:In 15 minutes work up to a heavy squat snatch
Condiditioning:5 rounds:5 squat snatches (135/95#)7 burpee-pullups
A Discovery That Could Rewrite Physics, TED Talk
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Strength:15mins to work up to heavy: high hang squat clean + hang squat clean + squat clean + jerk
Conditioning:12min AMRAP:20 burpees to target10x15m sled push (135/75)20 burpees to target10x15m sled push (90/50)20 burpees to target10x15m sled push (45/25)
**if you make it all the way through, start back over at the beginning. Sled pushes to be done inside. Each 15m sled push counts as a rep. Score is total reps. You can thank Ken for this one.
The Back Uprise with David Durante - video [ipod] [mov] [HD mov]
100 Hardest Bodyweight Exercises
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Strength/Skill:15 mins to make 4 attempts at a max rep set Ring Dips. Focusing on positioning, form and DEEP range of motion. Band Assistance > Pride
Conditioning:"Christine"3 RFT500m Row12 Deadlifts (Bodyweight)21 Box Jumps (20" M&F)
1st official time doing this benchmark at CFATL, so 6 spots on the board are up for grabs!!!
*Sub 13 = GoodSub 12 = GreatSub 10 = You better have video!
Big Sugar's Sweet Little Lies by Gary Taubes and Cristin Kearns Couzens.
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Strength/Skill:15 mins to Learn, Practice or work to a heavy Split Jerk (5x2)
*Mod is HR Push Up AND 30 sec Handstand.
The Belt and the Deadlift, Mark Rippetoe
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"Fire"3 RFT:15 Burpee Box Jump Overs (24/20)15 GHD Sit Ups05 MUs (Bar or Ring) or 15 CTB PUs
Individual WOD, score is cumulative time for each participating pair.
The Hook Grip with Stephane Rochet - video [ipod] [mov] [HD mov]
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Urban Plate Paleo Delivery
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