Study the Positions

Kipping is a good skill to have.

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WOD


10-to-1 for time:
kipping handstand pushup
pistol (R leg)
pistol (L leg)

then

bench 3x5

then

3 rounds for max total reps:
bamboo bar, 35/27kg

Post time, weight, and reps to whiteboard.


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The DIY Corner - End of Three Fitness

CrossFit started out as a very DIY culture- equipment suppliers weren't as numerous as they are now. Because most gyms were garages, people had to make due with what they had.

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Human Knot and the SFCF Man Test

Team Blue at the 2012 FCF/CFSLU Field Day

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WOD

bench press 3x5

then

Every minute on the minute for 18 minutes:

• 1 power snatch + 2 overhead squats (on the even minutes)
• 9 burpees (on the odd minutes)

Post bench weight and last successful minute completed to whiteboard.

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SFCF: THE (WO)MAN TEST



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CrossFit.com WOD 05OCT2012 w/ Xplore CrossFit

Another FCF Media production. Big thanks to the Xplore CrossFit crew Jordan, Clancy, Jonah-Kai, and Kevin!

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WOD

bench 3x5

then

3 rounds for time:
10 squat cleans, 60/45kg
20 box jumps, 24/20"

Post time to whiteboard!

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CrossFit Takes a Tough, No-Frills Approach to Exercise - Reuters

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Fall Is Coming

Or it's already here.

Colin F. enjoys a 1 miler during the last day of summer.

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WOD

bench 3x5

then

for time:
60 burpees
50 knees-to-elbows
40 pistols
30 ring pushups
20 cast wall walks

Post results to whiteboard!

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Here's a STAR WARS Yoga Class But Only For Men - Seattle Post Intelligencer (via Mandy B)

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Front Lunges!

Rich at this past year's Three Gym Throwdown.

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STRENGTH

bench press 3x5

WOD

10-to-1 for time:
front lunge, 60/45kg
situp

Post results to whiteboard.

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