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Monday 151207
Rest Day [medium] [large] CrossFit Level 1 Certificate Courses: Cinco CrossFit, 810 CrossFit, CrossFit Steele Creek, Reebok CrossFit One, CrossFit Reston, CrossFit Carbon, Reebok CrossFit Plaza...
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Tuesday 151208
T.U.P. 15-12-9-6-3 reps for time of: 135-lb. power cleans Pull-ups 135-lb. front squats Pull-ups Post time to comments. U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013,...
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Wednesday 151209
5 sprints for time of: 25-meter handstand walk Then, 5 sprints for time of: 50-meter walking lunge Rest at least 2 minutes between efforts. Post time for each sprint to comments. Brandon Kessler. “EL...
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Thursday 151210
Tabata squat Tabata deadlift, 155 lb. Tabata squat Tabata deadlift, 155 lb. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises....
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Friday 151211
Rest Day “I’m not sure which was more fun/difficult, the workout at the top or dragging all the gear up there. Either way, coach Benson pulled his share!” - Jacob Nester, CrossFit Durango “California...
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Saturday 151212
Complete as many rounds as possible in 10 minutes of: 10 box jumps, 30-inch box 20 GHD sit-ups Post rounds completed to comments. Hunter Lydon. “Women and Powerlifting” with Laura Phelps Sweatt – [video]
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Sunday 151213
Diane 21-15-9 reps for time of: 225-lb. deadlifts Handstand push-ups Post time to comments. Compare to 140302. Cynthia Marie De Matos’ deadlift PR. “Tunnel Spotting” from the CrossFit Gymnastics...
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Monday 151214
5 rounds for time of: Row 250 meters 45-lb. thrusters, 25 reps 15 toes-to-bars Post time to comments. [medium] [large] CrossFit Level 1 Certificate Courses: CrossFit Garden City, Iron Oak CrossFit,...
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Tuesday 151215
Rest Day “Adaptive athlete Chris Michels getting in his work for the day- 5 year old Kyla joins in. Optimus Prime having a rest day.” - Brett Hall “Students Stop Soda” – CrossFit Journal [article] See...
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Wednesday 151216
Behind-the-neck jerk 1-1-1-1-1-1-1 Post loads to comments. Compare to 130701. Courtney Bone. “Working the Muscle-up Transition” from the CrossFit Gymnastics Trainer Course – [video] “Anatomy and...
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Thursday 151217
Complete as many rounds as possible in 20 minutes of: 15-ft. rope climbs, 2 ascents 20 one-legged squats, alternating 40 double-unders Post rounds completed to comments. CrossFit Island Park. “The...
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Friday 151218
Hang squat clean 5-5-3-3-3-1-1-1-1 reps Post loads to comments. Compare to 140402. Michael Aaron at CrossFit Midtown. “Fixing the Set-up Position in the Snatch” from the CrossFit Weightlifting Trainer...
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Saturday 151219
Rest Day Guy Wilson and Steve Ferguson, Royal Australian Air Force, Antarctica. “Food for Thought” – CrossFit Journal [article] “Seattle’s Swedish Hospital first in U.S. to take juice off the menu,”...
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Sunday 151220
For time: 150 squats 75 hip extensions 120 squats 60 hip extensions 90 squats 45 hip extensions Post time to comments. Circuit Plus CrossFit Shuwaikh. “A Massie Holiday: Bacon Butternut Turducken” –...
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Monday 151221
3 rounds for time of: Run 1 mile 50 pull-ups Post time to comments. [medium] [large] CrossFit Level 1 Certificate Courses: CrossFit X-Factor, CrossFit Del Mar, CrossFit Atlanta, CrossFit Roots,...
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Tuesday 151222
Complete as many rounds as possible in 10 minutes of: 100-meter walking lunge with 45-lb. plate overhead 30 GHD sit-ups Post rounds completed to comments. Shay Dortch at SnoRidge CrossFit. “Hand...
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Wednesday 151223
Rest Day José at CrossFit Flores da Cunha. “Coach at HDS: Social Transformation” – [video] “Coach at HDS: Divergence of Fitness” – [video] “Scoping out Your Practice” – CrossFit Journal [article]
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Thursday 151224
Thruster 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 150420. Jacob Enriquez inspecting a shipment while on break at UPS. “Coach Glassman at Harvard: Laughter and Agony” – [video] “Coach...
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Friday 151225
4 rounds for time of: Run 800 meters 50 wall-ball shots, 20-lb. ball Post time to comments. Justin Jindra. “Coach Glassman at Harvard: Unquantifiable” – [video] “Coach Glassman at Harvard: Not Your...
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Saturday 151226
Harper Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate Post rounds completed to comments. Phoenix...
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