20140923 Tuesday

Complete as many rounds and reps as possible in 14 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps

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20140922 Monday


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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201420 Saturday

Run in it.
Enjoy !!
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20140918 Friday

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20140919 Friday

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20140918 Thursday

3 rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps
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WIRN- Review

Here is the short list of some CrossFit Community Reading.

Tribes- Seth Godin
First- Rich Froning
Learning to Breath Fire - J.C. Hertz
Inside The Box - T.J. Murphy
The Power of the Community - Alison Belger
Training for the CrossFit Games - Chapman
Supple Leopard - Starrett
Fire Your Gym- Andy Petranek
Power Speed and Endurance - Brian Mckenzie
Starting Strength - Rippetoe
Practical Programming-Rippetoe
Got Strength - Rippetoe
Strong Enough ? - Rippetoe
Fit - Kilgore
Anatomy Without A Scalpel - Kilgore
CrossFit Level One Guide
CrossFit Level 2 Guide
CrossFit Coaches Prep
CrossFit OLY Guide
CrossFit Strongman Manual
The Primal Blueprint
Your Personal Paleo Code
Robb Wolf - ( 2 )
Leo Cordain - Series ( 3 )
The Paleo Kitchen
The Slim Palate Paleo Cookbook
Nom Nom Paleo
The Paleo Code

WOD Talk
The Box
Box Life
CrossFit Compiled Journals
Performance Menu
Bill Star- Articles
Kilgore Articles

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20140916 - Tuesday

Press 5-5-5-5-5
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