Friday, July 3, 2015


5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes

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U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

Comments (2)

Thursday, July 2, 2015

Weighted dip 5-5-5-5-5 reps

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Cierra Bertsch at Boneyard CrossFit.

"Improving the Thruster" with Nicole Gordon - [video]

"Avoid dangerous over-hydration this summer," CBS News.

Comments (35)

Wednesday, July 1, 2015

For time:
100 L pull-ups

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Compare to 130502.


Rob Forte, Middle Brighton Baths, Victoria, Australia.

"The Pistol" - [video]

Comments (61)

Tuesday, June 30, 2015

Rest Day


Rafael Toscan, owner of CrossFit Flores da Cunha.

"Drink According to Thirst, Scientists Advise" - CrossFit Journal [article]

"Fat Is Back: New Guidelines Abandon The Upper Limit On Dietary Fat," Forbes.

Comments (14)

Monday, June 29, 2015

3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps

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Compare to 040321.


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CrossFit Level 1 Certificate Courses: CrossFit Yas, Aarhus CrossFit, Reebok CrossFit Officine, Reebok CrossFit 33100, CrossFit Vienna The Loft, CrossFit Chiwoo, CrossFit Effects (FX), CrossFit Cidade Jardim, CrossFit Belltown, CrossFit Colosseum, CrossFit Fury, Blue Star CrossFit, CrossFit Morristown, CrossFit Undefeated, CrossFit TNT, NorCal CrossFit.
CrossFit Level 2 Certificate Courses: CrossFit St Louis Park, Peak 360 CrossFit, CrossFit FRA, CrossFit Perth.
CrossFit Kids Courses: CrossFit Lackland, CrossFit Richmond.

"Opening a Community" - CrossFit Journal [video]

Comments (154)

Sunday, June 28, 2015

Power snatch 3-3-3-3-3-3-3 reps

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Compare to 070505.


Chris Thomas, Colorado Springs, Colorado.

"Shoulder Position in the Overhead Squat" with Nicole Gordon - [video]

Comments (53)

Saturday, June 27, 2015

For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row
40 single-arm overhead squats, 35-lb. dumbbell
30 handstand push-ups
20 thrusters, 35-lb. dumbbells
10 muscle-ups

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SPSC CrossFit.

"True Warriors" - CrossFit Journal [article]

Comments (77)

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