“Diane”
21-15-9 rep rounds for time of:
Deadlifts (Men 225 lbs, Women 155 lbs)
Handstand Push-ups
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Compare to July 9th, 2010.
“Angie”
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
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Compare to June 24th, 2010.
Happy Birthday Ron!
5 Rounds for reps of:
1 Minute of double unders
1 Minute of burpees
1 Minute of sit-ups (unanchored)
1 Minute of rest
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“Helen”
3 Rounds for time of:
400 Meter run
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups
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Compare to July 12th, 2010.
“The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
- Muhammad Ali
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull (Men 75 lbs, Women 55 lbs)
Push jerk (Men 75 lbs, Women 55 lbs)
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Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs)
Rest Day
Aug 29
“Badger”
3 Rounds for time of:
30 Squat cleans (Men 95 lbs, Women 65 lbs)
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
3 Rounds for time of:
400m run
10 Thrusters (Men 95 lbs, Women 65 lbs)
20 Ring Dips
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30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps (Men 24″, Women 20″)
Toes to bar
Kristan Clever 14:49 (24″ box), Graham Holmberg 15:20, Kim Malz 17:48 (24″ box), Elyse Umeda 20:59 (24″ box).
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