CrossFit South Bay | Hermosa Beach, CA

Back Squat 3-3-3-3-3 reps
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CrossFit South Korea
Tale of a CrossFit Die Hard Part 3, AllisonNYC – video [wmv] [mov]

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
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OPT vs Freddy – video [wmv] [mov]

Rest Day

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Ass Whooping: One World Part 2 – video [wmv] [mov]

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
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The Set-up Part 1, Kelly Starrett, San Francisco CrossFit – video [wmv] [mov]

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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CrossFit Haditha, Iraq
Bodyweight Overhead Squats by Jelli, Sonz Jupiter – video [wmv] [mov]

“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
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Ass Whooping: One World Part 1 – video [wmv] [mov]

5 Rounds:
20 KB Cleans
75 Rope Jumps
20 KB Snatch
400 M

Rest Day

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“Tosh Does Grace” – video [wmv] [mov]

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
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CrossFit Certification Seminar – 1st Canadian Mechanized Brigade Group Edmonton, Alberta
Run Corrections, CrossFit Newport Beach – video [wmv] [mov]

Four rounds for time of:
Run 400 meters
50 Squats
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WOD Demo – video [wmv] [mov]