Kettlebells and Running

Super limited-edition Justin Bieber kettlebell. Weighs 2.5kg, just like him.

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• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF

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HAPPY VETERANS DAY!

WOD for Volume Week Monday 11/11

STRENGTH

back squat 5x3

CONDITIONING

as many reps as possible in 15 minutes:
8 double kettlebell push press, 24/16kg
400m run

Post total reps to whiteboard/comments/Cody.

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Hip and Ankle Stretches for Olympic Weightlifting - All Things Gym

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In Honor of SSG Joshua Hager, United States Army

Our SEP2012 FOUNDATIONS group focuses on running as a skill.

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WOD

"JOSH"

for time:
21 overhead squats, 45/30kg
42 pullups
15 overhead squats, 45/30kg
30 pullups
9 overhead squats, 45/30kg
18 pullups

SupeRx = 60/45kg. Compare to 13SEP2011. Post time to whiteboard.

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Sleep Time Alarm Clock - All Things Gym

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