DK's Last Day

David K is leaving us for the Hawaiian Islands.

I hear the weather is terrible there. Luckily they'll have him to brighten up the mood!

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• Mariners host CrossFit Night this Friday! Discounted tickets available.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Barbell For Boobs coming this October!

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WOD for Wednesday 9/25

STRENGTH

bench press 5x3

CONDITIONING

"DOUBLE PYRAMID HELEN"

for time:
1200m run
63 kettlebell swings
36 pullups
800m run
42 kettlebell swings
24 pullups
400m run
21 kettlebell swings
12 pullups

You must go with unbroken sets for the (Russian-style) kettlebell swings.

Compare and contrast to Monday 24JUN2013. Post bench and time to whiteboard/comments/Cody.

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More Front Levers!

David K spotting Erin D in an inverted tuck, ready for a tuck front lever negative.

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WOD

Strength

play with front lever for 20 minutes

Conditioning

HBD MACK!

2 minutes max double unders

then

4 rounds for time:
5 L-pullups
10 weighted situps, 10/5kg
15 situps
20 forward back hops
25 lateral hops

After the 2 minutes of jump rope go directly into the workout. The weight will sit on your chest in the weighted situp. You'll jettison the weight and move into normal ab-mat situps. Both the forward-back and lateral hops will be performed over your ab-mat. F+B = 1 rep, and L+R = 1 rep.
Post double unders and time to whiteboard. ----
http://crossfitslu.com/

It's back up!

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More benching?!

Jo K

David K

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WOD

board bench press 3x5

then

tabata hand-release pushups
tabata situps
bottom-to-bottom tabata squats

Rest 1 minute between each tabata interval. Post bench and each tabata score to whiteboard.

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Strength & Barbells: The Foundations of Fitness - Starting Strength

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+2 more joined!

Philip and David K

These two studs joined the muscle-up club a while back... now we're onto Page 4!

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WOD

Death By Split Clean

On minute 1 do one split clean. On minute 2 do two split cleans. Continue until you are "caught" by the top of the minute. Post load and minutes completed to whiteboard.

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CrossFit Flashback! - CrossFit 206

My first official WOD also happened at CrossFit North way back when. Rad times.

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