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Each issue covers different aspects of the CrossFit Program in great depth with articles, drawings, photos, links, challenges, and assignments.

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Thursday 080515

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 080305.

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Jason MacDonald, CrossFit Red Deer North

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SPEAR Take-down Defense, Blauer Tactical Systems - video [wmv] [mov]

Wednesday 080514

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080410.

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CrossFit Games Discussion - video [wmv] [mov]

Tuesday 080513

Rest Day

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CrossFit Certification Seminars, CrossFit Alexandria and CrossFit One World

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"Fran" by Speal in 2:05 - video [wmv] [mov]

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"The Subprime Primer"

Post thoughts to comments.

Monday 080512

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 080324.

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Pull-up Bar Drills: Moving Toward the Lever with Jeff Tucker, CrossFit Journal Preview 2 - video [wmv] [mov]

Sunday 080511

Overhead Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

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"Meeting the Crew: GSX Day 1" - video [wmv] [mov]

Saturday 080510

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 080331.

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"Glory Box" - video [wmv] [mov]

Friday 080509

Rest Day

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"Fixing the Kettlebell Swing" by Jeff Martone - video [wmv] [mov]

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"When Jihad Came to America" by Andrew C. McCarthy - Commentary Magazine

Post thoughts to comments.

Thursday 080508

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 080307.

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CrossFit Certification Seminar, CrossFit San Diego by Von Ware - video [wmv] [mov]

Wednesday 080507

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 080401.

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Triathlon Transitions with Brian MacKenzie Part 1, CrossFit Triathlon Certification - video [wmv] [mov]

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2nd Annual CrossFit Games

Tuesday 080506

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 080417.

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CrossFit Certification Seminar, CrossFit Baltimore

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"Dueling Lizzies", CrossFit Kids - video [wmv] [mov]

Monday 080505

Rest Day

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CrossFit Certification Seminars, CrossFit San Diego and Alvin High School, Alvin Texas

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Swim Propulsion by Michael Collins Part 2 - video [wmv] [mov]

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"The Fragility of Social Networking" by John C. Dvorak

Post thoughts to comments.

Sunday 080504

For time:
50 Burpees

Jump one foot above reach each rep.

Post time to comments.

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"Firefighter Fran" CrossFit NorCal - video [wmv] [mov]

Saturday 080503

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 080408.

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Pull-up Bar Drills: Moving Toward the Lever with Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]

Friday 080502

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 071012.

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CrossFit Cherry Point

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Deadlift Set-up with Mark Rippetoe - video [wmv] [mov]

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