Three-Peat for Froning

The 2013 CrossFit Games brought us a third consecutive win for Rich Froning Jr. Samantha Briggs wins the Individual Ladies. Hack's Pack repeat Team Champs!

photo courtesy CrossFit.com

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WOD for Monday 7/28

STRENGTH

back squat 3x10

CONDITIONING

10-to-1 for quality:
kettlebell clean & press
pullup

Choose a challenging but doable load for the kettlebell, and the most strict but doable version of the pullup.

Post results to whiteboard/comments/Cody.

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Paramount Team Challenge Recap... and jerks.

We had a three teams compete in the Paramount Team Challenge this past Sunday in Shoreline:

• Wreckx-N-Effect: Mark-Anthony & AB (6th Place Firebreather)
• Team SASSYHIP: Sheena & Mika
• Swoll Children: Mario & Boudy

And of course we had some of our fam come up and support:

All while Cheryl was being a badass judge for the entire day:

Results here.

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WOD for Wednesday 2/20

STRENGTH

play with the back lever for 15 minutes

SKILLS

7 rounds for best quality:
200m run
7 jerks, any style

The goal is not to do these quickly, but as best as possible. This is your time to develop your footwork, both for POSE Method running and the push or split jerk.

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Rich Froning 2010 vs Rich Froning 2012 - The Rx Review

Amazing what you can accomplish in two years, regardless of level. I am currently tied with Rich in the CrossFit Open!!! You can be too- SIGN UP HERE. Paul Br just did!

click and embiggen!

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Those who WOD together...

Alex & Bex

... stay together!

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WOD for #ChampagneFriday 1/4

"CGO 12.2"
as far as possible in 10 minutes:
30 snatches, 35/20kg
30 snatches, 60/35kg
30 snatches, 75/45kg
as many snatches as possible, 95/55kg

The snatch may be any variation as long as you end your rep standing showing control with feet together and arms locked. You will be responsible for changing your own weights and must have collars on.

Compare to 01MAR2012. Post score to whiteboard.

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For workout details, watch the following:


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Friday Quiz

FCF 1.0 - circa 2008

What 3 things could fix this athlete's handstand pushup?

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WOD

1.
play with freestanding handstands for 10 minutes

2.
"DIANE"
21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 05OCT2012. Post time to whiteboard.

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Met Rich Froning

Pao, KB, Mark B, and Sheena meet the 2011 and 2012 Fittest Man On Earth: Rich Froning Jr.

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WOD

hang power clean 12x2. rest 60 seconds between sets

then

2010 Regionals - Individual WOD #1

3 rounds for time:
10 overhead squats, 60/45kg
50 double unders

compare to 23DEC2011.

Post results to comments!

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Finding His Way - Again Faster

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