Monday, January 20, 2014


4 Rounds for time of:
Run 800m
12 Kettlebell swings 2 pood
25 Backsquats 135lbs
Post your time to comments:

L1_IronOakCF_CFVitality_CFXFactor_CFRoots_CFMaxEffort_CFBGI_WestPalmBeach_CFMilford_CFCityLine_CFHamptonRoads_CFForeverStrong_CF5thAve_PUREFitnessCF_CFLoreto_CFNuernberg_ThamesCF_CFLouvre_CapeCF_CPC_CFLouvre_CFSS(South Side)CKC_CFCSA_th.jpg
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CrossFit Level 1 Certificate Courses: Iron Oak CrossFit, CrossFit Vitality, CrossFit X-Factor, CrossFit Roots, CrossFit Max Effort, CrossFit BGI-West Palm Beach, CrossFit Milford, CrossFit City Line, CrossFit Hampton Roads, CrossFit Forever Strong, CrossFit 5th Ave, PURE Fitness CrossFit, CrossFit Loreto, CrossFit Nuernberg, Thames CrossFit, CrossFit Louvre, Cape CrossFit.
CrossFit Coach's Prep Course: CrossFit Louvre, CrossFit SS (South Side).
CrossFit Kids Courses: CrossFit CSA

"At Gunpoint: Cooperate, Comply, Capitalize" with Tony Blauer, CrossFit Journal video [ipod] [mov] [HD mov]

The Overhead Squat with Chris Spealler - video [ipod] [mov] [720 HD] [1080 HD]


Mike Livergood said...

8:47, 2 rounds 400m, then softball

JK said...

Loads: 65-65-75
10:55 of 2rds(400m, 12KB@16kg/1.0pood, 12BS@75#)