2-2-2-2-2
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Accessory work:
Back Squat 85%x5x3
Back Extensions 12×3
Shane teaches the Squat
Concept 2 Forum
Have you watched all the rowing videos at CrossFit.com?
WOD 8.14.08
For time:
Row 800 meters
Odd Object Run, 620 meters
50 Box Jumps, 20"
50 Burpees
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Accessory work:
Weighted Bodyweight Rows
Foam Roll
Brian gets down with some 32" box jumps at CF Oahu
Push or Split Jerk
1-1-1-1-1
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Accessory work:
BSQ 82%x5x3
3 Rope Climbs (technique emphasis)
John C. sets up for a Split Jerk
Upcoming additions to your training facility:
15 Jump Ropes, various sizes
Weighted Dip/Pull-up Belt
Myo-Release 6" Ball
Flat Bench x1
York Squat/Bench Rack
300 more lbs of Bumpers (45×2, 35×2, 25×4, 10×4)
10k Barbell x2
Medicine Balls x2 (4/10)
Zone Calculations: Activity Level (Robb Wolf) Via CrossFit.com
Sign up for the CrossFit Nutrition Seminar at CrossFit South Brooklyn, Nov 1st.
www.nbcolympics.com
Front Squat
3-3-3-3-3
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Accessory work:
3 Rounds of: Max ring push-ups, Rest 3 minutes
Windmills 3×8
Colette gets primal.
I wanted to thank everyone who has signed up for our Fight Gone Bad Charity Event! We created the FGB home page so that you can easily direct friends and family to an overview of the program as well as a direct link to your personal profile. Whoever raises the most money will receive a complimentary personal training session to prepare for the event!
“Karen”
For time:
150 Wallball Shots, 20/14 lb ball
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Accessory work:
Press 80%x5x3
Barbell reverse lunges with FSQ rack, 3x8e
Karolina
Our Fight Gone Bad team is now 5 strong! Juliana and Jeremy are our newest additions.
Heaviest Man approaching weight loss record on ZONE DIET.
Who has signed up for the Nutrition Seminar so far?