Monday 110228

Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Twente, CrossFit Conan, Petawa, FirePower CrossFit, Crossroads Physical Therapy.
CrossFit Kids Courses: CrossFIt Brand X.
CrossFit Coaches Prep Course: CrossFit New England.

"Don Hasselbeck: My CrossFit Story", CrossFit Journal preview video [wmv] [mov]

"CrossFit Scottsdale Plans For The CrossFit Games Open" - video [wmv] [mov]

"Never give in.. never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force.. never yield to the apparently overwhelming might of the enemy."
- Winston Churchill

Sunday 110227

Rest Day

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Kurko Zoltan, Romania.

"The Couch Stretch" with Jami Tikkanen, CrossFit Journal preview video [wmv] [mov]

"Women Of The 2010 CrossFit Games" - video [wmv] [mov]

Last Chance for the Early Bird Special on CrossFit Games Tickets.

The Home Gym with Josh Everett - video [wmv] [mov]

Antonin Dvorak, Piano Quintet in A Major.

Lt. Col. Dave Grossman - Warrior Poetry from "On Killing"

Watch "David Bolinsky Animates A Cell", TED.

Post thoughts to comments.

Saturday 110226

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

Dave Lipson 2:36, Kristan Clever 2:48 (65lbs), Michael Giardina 2:53, Jason Khalipa 2:53, Lance Cantu 2:58, Jeremy Thiel 2:59, Lucas Brainerd 3:07, Alex Rollin 3:15, Ken Gall 3:19, Rebecca Voigt 3:26 (65lbs), Camille Leblanc-Bazinet 3:33 (65lbs), Candice Ruiz 3:48 (65lbs).
Post time to comments.

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Kristin Andersson, Hudiksvall, Sweden,

"A CrossFit Transformation" with Terry Dickman, CrossFit Journal preview video [wmv] [mov]

2011 CrossFit Games Regional Boundaries Announced.

2011 Fight For Air Climb promo with Diablo CrossFit and LaLanne Fitness - video [wmv] [mov]

Dave Lipson and Camille Leblanc-Bazinet on today's WOD - video [wmv] [mov]

Michael Giardina, Lucas Brainerd and Ken Gall on today's WOD - video [wmv] [mov]

"A lot of people are afraid to tell the truth, to say no. That's where toughness comes into play. Toughness is not being a bully. It's having backbone."
- Robert Kiyosaki

Friday 110225

Back Squat 3-3-3-3-3 reps

Rob Orlando 405-425-445-465-485(x2)lbs.
Tim Burke 275-315-365-405-415lbs.
Blair Morrison 335-355-375-395-405lbs.
Mike Burke 250-300-350-375-385lbs.
Candice Ruiz 185-205-215-225-235lbs.
Post loads to comments.

Compare to 101220.

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"Just got my Level 1 Certificate in Longwood, FL at CrossFit Evolution, and started my Box in the garage (180sq ft). Trained my first client today. This is my kind of lifestyle. Thanks CrossFit!" - Andre Cantiberos.

"Change" with Greg Glassman on the 2011 CrossFit Games, CrossFit Journal preview video [wmv] [mov]

"CrossFit Kids: Memory and Learning" with Dr. Jon Gary, CrossFit Journal preview video [wmv] [mov]

Rob Orlando on today's WOD - video [wmv] [mov]

"Virtuosity" by Callie Oettinger, Steven Pressfield Online.

Thursday 110224

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Josh Everett 15:57, Kristan Clever 16:39 (30lb db), Rebecca Voigt 18:14 (30lb db), Katie Hogan 18:54 (30lb db), Pam Eamranond 18:55 (25lb db).
Post time to comments.

Compare to 100321.

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John Wascher, Maui.

"SEALFIT Part 5", CrossFit Journal preview video [wmv] [mov]

"Breathing" with Chris Michelmore - video [wmv] [mov]

"There was never any fear for me, no fear of failure. If I miss a shot, so what?"
- Michael Jordan

Wednesday 110223

Rest Day

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Tiffany Morris, Ontario.

"Nutrition Prep Day with the Chans: The Chicken Salad", CrossFit Journal preview video [wmv] [mov] [pdf]

"Assisted Pull-up" with Jami Tikkanen - video [wmv] [mov]

Jean Sibelius, Violin Concerto in d minor Part 1, Part 2, Part 3, Part 4.

G. K. Chesterton - A Defence of Rash Vows.

Is the higher education bubble bursting? Pajamas Media and Forbes.

Post thoughts to comments.

Tuesday 110222

Deadlift 3-3-3-3-3 reps

Jeremy Thiel 405, 435, 455, 465, 485. Post loads to comments.

Compare to 100118.

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Rob Davis and Amy Maddux.

"Mikko Salo: Coming to America - Boston and Reebok", CrossFit Journal preview video [wmv] [mov]

CrossFit Games Open: The New Site - video [wmv] [mov]

"I believe, indeed, that overemphasis on the purely intellectual attitude, often directed solely to the practical and factual, in our education, has led directly to the impairment of ethical values."
- Albert Einstein

Monday 110221

"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

Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).
Post your choice of girls and rounds completed to comments.

Compare to 100101.

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CrossFit Level 1 Certificate Courses: CrossFit Central London, CrossFit Champions, CrossFit Charlotte, CrossFit Southie.

"Classroom Management With Miranda Oldroyd", CrossFit Journal preview video [wmv] [mov]

"Universal Participation" of the 2011 CrossFit Open with Greg Glassman - video [wmv] [mov]

Remember the 2010 CrossFit Games? - video [wmv] [mov] [HD mov]

From the Vault:
"Mary" WOD Demo (Oct '07) - video [wmv] [mov]

"In the Long Run, Are We All Undead?" by Katherine Mangu-Ward, Reason.

Sunday 110220

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Lance Cantu 7:41. Post time to comments.

Compare to 100621.

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Joe Catalano, St. Lucia.

"Pistol Progressions: Parts 1-2" with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Meeting Mads Jacobsen" - video [wmv] [mov]

From the Vault:
WOD Demo (March '07) - video [wmv] [mov]

"The successful person makes a habit of doing what the failing person doesn't like to do."
- Thomas Edison

Saturday 110219

Rest Day

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"My brother (SF) introduced me to CrossFit 6 months ago when he came home. I'm 44 and have lost 50 pounds since then. I have never been in better shape in my life and I used to climb mountains. I feel so good I built a gym at our shop for all our guys."
- David Kirkham, President Kirkham Motorsports.

"Programming for Young Athletes Part 1: Mini-Cycle Training" with Zach Even-Esh, CrossFit Journal preview video [wmv] [mov]

"Community Members: Gretchen Reeves" - video [wmv] [mov]

The Home Gym with Josh Rowe, Scott Hoover and Fred Gillenwater - video [wmv] [mov]

Richard Wagner, Siegfried Idyll Part 1, Part 2.

Lorrie Moore - How To Become A Writer.

"Inside the Business of Selling Human Body Parts" by Scott Carney, Wired.

Post thoughts to comments.

Friday 110218

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 100915.

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Karl Bengtson, Tranas, Sweden.

"Sherwood Chronicles: Community Part 4", CrossFit Journal preview video [wmv] [mov]

"Get Ready for the Open!" - video [wmv] [mov]

"Quick CrossFit Kids Games: Limbo" - video [wmv] [mov]

"It is said that if you know your enemies and know yourself, you will not be imperiled in a hundred battles; if you do not know your enemies but do know yourself, you will win one and lose one; if you do not know your enemies nor yourself, you will be imperiled in every single battle."
- Sun Tzu

Thursday 110217

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Chris Spealler 4:34, Matt DellaValle 4:47, Keegan Martin 5:07 (age 17), Kevin Montoya 5:12, Danielle Edmundson 5:25, Laurie Galassi 5:26, Lucas Zepeda 5:30, Duncan Martin 6:50 (age 12), Kim Malz 9:06 (GHD), EJ 10:32 (age 9).
Post time to comments.

Compare to 100813.

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Mosul, Iraq.

"CrossFit Endurance Swimming: Three-Quarter Swimming Parts 3-4" with Chris Michelmore and Brian Nabeta, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Chris Spealler - video [wmv] [mov]

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

Matt DellaValle on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

CrossFit New England Kids on today's WOD - video [wmv] [mov]

From the Vault:
WOD Demo with Chris Spealler - video [wmv] [mov]

"Major Hasan, 'Star Officer' " by Dorothy Rabinowitz, The Wall Street Journal.

Wednesday 110216

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Jeremy Thiel 36:43. Post time to comments.

Compare to 100514.

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Nick Vogelsang, Chicago, Illinois.

"Challenge Yourself to Something New" with Kosta Xigagos, CrossFit Journal preview video [wmv] [mov]

"Insight Into the 2011 CrossFit Games" with Greg Glassman - video [wmv] [mov]

"You can't build a strong corporation with a lot of committees and a board that has to be consulted every turn. You have to be able to make decisions on your own."
- Rupert Murdoch

Tuesday 110215

Rest Day

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Mary Everett.

"What It Takes to be a Leader: Part 1" with Greg Amundson by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Scaling at CrossFit Verve" with Cherie Chan - video [wmv] [mov]

Pyotr Ilyich Tchaikovsky, Symphony No. 6.

George Sheehan - 1889: Each of us is an expert in the self.

"An Epidemic of Ignorance" by Michael Shermer, The Wall Street Journal.

Post thoughts to comments.

Monday 110214

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Josh Everett 50-70-90-90-100lbs. Post loads to comments.

Compare to 100505.

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CrossFit Level 1 Certificate Courses: CrossFit Brazil, CrossFit Brisbane, CrossFit Evolution, Rogue Fitness.
CrossFit Coaches Prep Course: University of San Diego.
CrossFit Kids Course: CrossFIt Decatur.

"Dynamic-Effort Squat Day at Westside Barbell Part 2" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]

"Meeting Jami Tikkanen" - video [wmv] [mov]

"A man does what he must...in spite of personal consequences, in spite of obstacles and dangers, and pressures...and that is the basis of all human morality."
- John F. Kennedy

Sunday 110213

Clean and Jerk 1-1-1-1-1-1-1 reps

Duncan Martin 90lbs (age 12, 85lb BW), Jack Marks 95lbs (age 12, 90lb BW), Keegan Martin 225lbs (age 17, 145lb BW), Connor Martin 255lbs.
Post loads to comments.

Compare to 100516.

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"I have been completing CrossFit WODs for about 3 years now. The information, people, and workouts affiliated with your organization are absolutely stellar. With this photo, I would just like to demonstrate what a fantastic workout plan lets me do every weekend."
Ryan Conley, Above the Chicagoland Skydiving Center, Hinckley, Illinois.

"Andrew Bernstein on Stress: Parts 5-6", CrossFit Journal preview video [wmv] [mov]

"Mousetrap Gymnastics" - video [wmv] [mov]

"A Letter From Afghanistan", GruntDoc.

Saturday 110212

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Kevin Montoya 8 Rounds + 12 Pull-ups, Kris Clever 6 rounds + 9 pullups, Rebecca Voigt 5 rounds + 15 pullups.
Post rounds completed to comments.

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Bob Sanborn, Bowling Green, Kentucky.

"The Reverse Hyper: Part 2" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Highlights from the Stone Making Party and Strongman Seminar at CrossFit By Overload - video [wmv] [mov]

"Not only am I redundant and superfluous, but I also tend to use more words than necessary"
- Unknown Oxymoron

Friday 110211

Rest Day

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Adee Zukier and Joanne Schiffer.

"Developing the Behind-the-Neck Split Jerk With Coach B: Part 1" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Bringing CrossFit to Endurance Athletes" with T.J. Murphy and Brian Mackenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

The new CrossFit Risk Retention Group page.

The Home Gym with Keven Pauling, Peoria, Arizona - video [wmv] [mov]

Wolfgang Amadeus Mozart, Piano Concerto No. 20 by Andras Schiff & Cappella Andrea Barca.

John Milton - When I Consider How My Light Is Spent.

"The Original Birth of Freedom" by Andre Glucksmann, City Journal.

Post thoughts to comments.

Thursday 110210

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24" box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24" box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24" box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24" box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20" box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20" box).
Post time to comments.

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U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Brandon Pastorek and Krista Colson on today's WOD - video [wmv] [mov]

Michelle Kinney on today's WOD - video [wmv] [mov]

Wednesday 110209

Run 5K

Lance Cantu 19:54, Josh Everett 20:49. Post time to comments.

Compare to 101028.

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Chris Mandville, Los Cabos, Mexico.

"Flowmaster Chuck" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

"Mikko Salo: Coming to America Parts 4-5", CrossFit Journal preview video [wmv] [mov]

Compete March 4-6 in CrossFit at the Arnold Sports Festival - video [wmv] [mov]

"How to Explain Patterns with Math" by Jason Marshall, Quick and Dirty Tips.

Tuesday 110208

"Ledesma"

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Russell Berger 14 rounds + 3 HSPU (5" deep HSPU), Heather Bergeron 10 rounds + 12 cleans (1" deep HSPU, 14lb ball), Austin Malleolo 10 rounds + 3 HSPU (shoulder to parallette), Kevin Montoya 10 rounds + 2 HSPU (head to floor HSPU), Kristan Clever 8 rounds + 9 cleans (6" deep HSPU), Rebecca Voigt 4 rounds (6" deep HSPU).
Post rounds completed to comments.

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Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

WOD Demo with Kristan Clever by Again Faster Equipment - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Monday 110207

Rest Day

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Level 1 Certificate Courses: CrossFit Atlanta, CrossFit Strong, CrossFit Milford, CrossFit by Overload.
CrossFit Coaches Prep Course: CrossFit Effects.

"SEALFIT Part 4", CrossFit Journal preview video [wmv] [mov]

Miranda Oldroyd and Damon Stewart discuss options for scaling "Karen" - video [wmv] [mov]

Johannes Brahms, Violin Concerto mvnt 1, mvnt 2, mvnt 3.

Sylvia Plath - The Fearful.

"The Hazards of Nerd Supremacy: The Case of WikiLeaks" by Jaron Lanier, The Atlantic.

Post thoughts to comments.

Sunday 110206

"Karen"

For time:
150 Wallball shots, 20 pound ball

Mat Frankel 5:17, Spencer Hendel 5:56 (30lb ball). Post time to comments.

Compare to 100513.

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Phil Cress, Mindemoya, Ontario.

"Beast of the East" with Ben Bergeron by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Climb This Way" with Adam Neiffer, CrossFit Journal preview video [wmv] [mov]

Mat Frankel on today's WOD - video [wmv] [mov]

Spencer Hendel does a heavy "Karen" - video [wmv] [mov]

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem."
- Emil Zatopek

Saturday 110205

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Austin Malleolo 8:38, Lance Cantu 9:23, Kevin Montoya 9:31, Kristan Clever 11:30, Brandon Pastorek 12:17, Josh Everett 13:16, Heather Bergeron 14:00.
Post time to comments.

Compare to 100120.

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Madhusudhan Aravindhakshan, Malaysia.

"The Two-Ply Shirt" with Willie Albert and Jay Nera, CrossFit Journal preview video [wmv] [mov]

"Catching Up with Tamara Homes" - video [wmv] [mov]

Heather Bergeron on today's WOD - video [wmv] [mov]

"Too Much Free Time on Campus?" by Philip Babcock, The New York Times.

Friday 110204

Snatch balance 3-3-3-3-3

Kristan Clever 165lbs. Post loads to comments.

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Kare Williams, CrossFit Northwest Tucson.

"Kipping Pull-Ups with Jeff Tucker", by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Getting To Know George Ryan" CrossFit Striking Instructor - video [wmv] [mov]

"Be Your Own Bodyguard" with Tony Blauer - video [wmv] [mov]

"The natural progress of things is for liberty to yield and government to gain ground."
- Thomas Jefferson

Thursday 110203

Rest Day

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Enlarge Poster

Worldwide Objects Overhead 2.

"CrossFit Kids: Exercise and Brain Function" with Dr. Jon Gary, CrossFit Journal preview video [wmv] [mov]

Pat Sherwood reviews the last WOD cycle - video [wmv] [mov]

The Home Gym with Ian Mehr, Raleigh, North Carolina - video [wmv] [mov]

Claude Debussy, L'apres-midi d'un faune Part 1, Part 2.

Thomas Mallon - History, Fiction, and the Burden of Truth.

"femme fizzYcaL - Crystal McReynolds"

"America's 50 Most Powerful People in Food" by Colman Andrews, The Daily Meal.

Post thoughts to comments.

Wednesday 110202

Overhead Squat 1-1-1-1-1-1-1 reps

Austin Malleolo 300lbs, Brandon Pastorek 275lbs, Kristan Clever 215lbs, Katie Hogan 210lbs, Rebecca Voigt 200lbs, Michelle Benedict 180lbs, Candice Ruiz 180lbs, Michelle Kinney 170lbs.
Post loads to comments.

Compare to 100619.

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Alexey Snurnitsin, Siberia, Russia

"DogTown CrossFit Muscle-Up Drills" with Dusty Hyland and Kelly Pearsall, CrossFit Journal preview video [wmv] [mov]

"Captain Bill" with Bill Henniger - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Michelle Kinney on today's WOD - video [wmv] [mov]

2011 Reebok CrossFit Games Spectator Tickets On Sale Now

"There is nothing greater in the sky of Education. With it, virtue is transmitted by one to many. True education accelerates the progress of hundreds of years."
- Jigoro Kano

Tuesday 110201

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Austin Malleolo 6:50, Russell Berger 7:37, Brandon Pastorek 8:22, Kevin Montoya 9:42, Nicole Christensen 16:03 (95-65-45lb thrusters, 20-10lb pull-ups).
Post time to comments.

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Brett Marshall, CrossFit Sri Ram Ashram.

"Dynamic-Effort Squat Day at Westside Barbell Part 1" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]

Snatch workout with Mikko Salo and Graham Holmberg - video [wmv] [mov]

Kevin Montoya and Nicole Christensen on today's WOD - video [wmv] [mov]

Do Nothing For 2 Minutes.