Monday, September 13, 2010


Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25.

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CrossFit Level 1 Seminars: Chievres Air Base, CrossFit Brisbane,CrossFit Champions, CrossFit Las Vegas, CrossFit Lineage.

"The Champ" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]

"Playing in the Weightroom" with Pat Barber, Rob Orlando, Spencer Hendel and Dave Castro - video [wmv] [mov]

From the Vault:
WOD Demo with Dave Leys - video [wmv] [mov]
WOD Demo with Greg Amundson - video [wmv] [mov]

"If you have accomplished all that you have planned for yourself, you have not planned enough."
- Edward Everett Hale