3-3-3-3-3

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Accessory Work
For time:
15 Handstand Push-ups
1 L Pull-ups
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

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David sets up in Tony Budding's garage gym. 

The Mic'd Instructor on the Front Squat Againfaster.com
End Range Deranged San Francisco Crossfit
Jeremy Asks, Rip Answers Strength Mill
Rip on Grip Crossfit.com

3-3-3-3-3

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Accessory Work
3 Sets of 5 reps of:
Mid-Hang Clean High Pulls

3 sets of 5 reps of:
Tall Cleans from the Mid-Hang

Nicole proving you're never too old for Crossfit.
Happy Birthday Nicole!! 

Gymnastic Cert Goodness featuring Gillian Crossfit.com
The Clean High Pull Performancemenu.com

5-5-5-5-5

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Accessory Work
Max Rounds in 15 minutes of:
6 Ring Dips
8 Pull-ups
10 Wall Ball Shots (20/14)

Adam locks it out

Gillian's On the Road to the 2009 Games Crossfit.com
In case anyone forgot: Crossfit Push-up Standards Crossfit.com

5-5-5-5-5

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Accessory Work
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts, Bodyweight
Push-ups

Jeremy showing how it's done. 

Good Front Squats/Bad Front Squats Crossfit.com

5-5-5-5-5

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Accessory Work
3 Rounds of 8 Reps of the following complex (NFT)
Double KB/DB Clean
KB/DB Push Press
Walk out to Push-up

Just Like this…Only Better.

Kevin Swings

Winter Strength Series: Part Deux

Tomorrow marks the beginning of part 2 of our winter strength cycle.  Over the next two weeks we'll be focusing on the Mid-Hang Power Clean, Front Squat and Press.  We're looking forward to seeing people solidify their technique with these movements and continue to put up new PRs in 2009.   

Safe Travels David, Margie & Gillian!

For those playing along at home David, Margie & Gillian are all out West soaking up all that sunshine and training with our friends on the Left Coast until next Monday.  Fear not, all classes (with the exception of the Saturday Teaser classes) will be running as scheduled.  We wish the travelers all the best and look forward to frequent updates of their adventures. 

See you all tomorrow!

Your Tight Hips Betray You San Francisco Crossfit