Monday, December 3rd, 2012

Bend Intense + Single Leg(Concentric)/Upper Body Push Cond + Row Sprints A. Deadlift @ 30×0, work to a heavy single, 12 Minute Time Limit. B1. Db Russian Step Ups(Box @ knee height) @ 11×1, 6-8 reps x 3 sets, rest 1 minute. B2. Straight...

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Saturday, December 1st, 2012

2-3 sets x 6-10 minutes Aerobic Testers A. 5 Sets of the following @ 90% effort: 2 Minutes of the following: 5 Chest to Bar Pull Ups 20 Double Unders Rest 1:00 minute between sets + Rest 10 Minutes + B. 5 Sets of the following @ 90% effort: 2...

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Saturday, December 1st, 2012

CrossFit Tester(Team Workout) In teams of two for the Vagabond Workout: You must complete each 5 rounds for a total of 10 rounds for the workout of: 10 Deadlifts @ 225/135, 165/105, 135/85 250 Meters Row, Run 200 Meters, or Airdyne x 45 seconds...

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