Brand New Pops

Stephen P: new father!

Check out Isaiah Hadden Pak, born on February 13, 2014 20.5 inches long, 7.8lbs:

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• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open

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WOD for Volume Tuesday 2/18

STRENGTH

100 dips for as few sets as possible. 10 minute time limit.

CONDITIONING

2 minutes on, 1 minute off for 21 minutes:
row (cal)
OH lunges, 20/10kg

Score = total calories x total OH lunges

Post score to whiteboard.

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Muscle-Up Orphans - Elizabeth Akinwale

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BBShrugged, Back Levers, Cardio, and EA

Enjoy Episode 47 of Barbell Shrugged: How To Prepare for the 2013 Reebok CrossFit Games and When to Peak For Competition

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WOD for Valentine's Day 2/14

STRENGTH

play with the back lever for 10 minutes

hang clean 12x2

CONDITIONING

3 rounds:

• 500m row for time
• 2 min max calories on AirDyne
• 800m run for time
• 30 sec max burpees

2:1 rest after each effort. Example: you row a 1:30 500m, you rest for 3:00 before attempting 2 minutes on the AD. You'll always rest 4 minutes after the AD. So on and so forth.

Post hang clean to whiteboard.

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I'm Not Trying to be That Diesel - Elizabeth Akinwale

via King CF

I had the pleasure of meeting Ms. Akinwale this past weekend at the Outlaw Camp!

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