9-9-11
Complete the following for time “Helton” Three rounds of: Run 800 meters 30 reps, Squat Cleans, 95/65 30 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron …
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9-7-11
Complete the following for time: 10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10 Handstand push ups Pull ups
9-6-11
For Time: Run 5K Lots of running information at: http://www.crossfit.com/cf-info/excercise.html#Run
8-2-11
Complete 3 rounds for time of: Run 400m 10 Deadlifts, 155/95 20 Kettlebell swings, 53/35 30 Sit ups I hope that the Department of Labor and Child Services doesn’t monitor my website. 🙂
9-1-11
Complete 5 rounds of the following: 20 reps Bench press 20 reps Pull ups * Not for time * Bench Press – perform bench press using body weight. If body weight is too heavy, perform at 50% of 1 rep …
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8-31-11
Complete the following for time: Run 400 meters 50 Push press, 75/55 Run 400 meters 50 Box jumps, 20 inch box Run 400 meters 50 Sumo dead lift high pull, 75/55 Run 400 meters 50 Wall ball shots, 20/14
8-30-11
Complete As Many Rounds As Possible in 10 mins of: 10 Clean and Jerks (135/95) 25 Double unders 10 Bar-facing burpees
