VERSUS Aftermath

The VERSUS crew!

Event 1: Weightlifting Total
Event 2: Back, Back, Forth, and Forth
Event 3: The RINGer
Event 4: Conga Line Dirty Thirty

FCF is the winner of the inaugural inter-gym throwdown. Next one up in October!

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WOD for Skills Week Monday 8/12

STRENGTH

back squat 3x5

then

every minute on the minute for 10 minutes: 3 hang snatches

ACCESSORIES

3 rounds:
10 hanging leg raise
10 reverse hyper
ME Paloff Press, each side

Post results to whiteboard/comments/Cody.
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Douglas' Audacious, Utopian Goal: Shift a Whole Industry - Seattle Times (via Sacha P)

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Getting Hella Buff

ZING! (see what I did there?)

Raul V

Try to keep this to warmups or rest days.

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WOD

every minute on the minute for 10 minutes:
2 hang squat snatch

then

"FILTHY FIFTIES"

for time:
50 box jumps, 20"
50 jumping pullups
50 kettlebell swings, 16kg
50 walking lunges
50 knees-to-elbows
50 push press, 20kg
50 back extensions
50 wall ball, 20/14#
50 burpees
50 double unders

40 minute time limit. Compare to 13JUL2012. Post weight and time to whiteboard.

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A reminder that we're celebrating CrossFit SLU's 1st Birthday Party this Saturday the 3rd. That means Foundation CrossFit will be closed all day. We'll be running a workout at 12pm followed the festivities. You can RSVP via facebook here.

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