Archive for July, 2010

For time:

3 rounds

20 Walking lunges

30 Push ups

40 Squats

50 Sit ups

3 rounds

20 KB swings

20 Box jumps

For time:

50 Double unders

10 Push ups

40 Double unders

20 Push ups

30 Double unders

30 Push ups

20 Double unders

40 Push ups

10 Double unders

50 Push ups

Happy Birthday Dave.

Overhead Squats

3-3-3-3-3

Happy birthday Ian, My Brother.

For time:

2 Laps

50 Burpees

100 Push ups

200 squats

2 Laps

Who can apply the force required to activate this brake?

10 minute time limit.

1 Lap of the park then accrue as many points as possible.

Burpee 3 pts.

Push up 2 pts.

Sit up 1 pt.

“Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price. ”
Vince Lombardi

Banana Nut Paleo Muffins

1/2 Cup  Desicated Coconut

1 tablespoon Ground Almonds

1 Egg

¼ Cup chopped walnuts

1 teaspoon Olive Oil

1 teaspoon Almond Butter 

3 tablespoon Honey

2 Med Bananas

Mix together bake for 25mins on 190C.

Recipe modified from Paleo-Zone Blog. More recipes Here.

For time:

Move 60kg/40kg combination of bumpers and sandbags over the fence across the oval and over the other fence. You’ll have a sled.

Seven rounds for time of:
3 Cleans
4 Ring handstand push-ups

Rich Froning Jr. 2nd overall 2010 CrossFit Games

AMRAP in 7 minutes:

7 Deadlifts

20m Run

14 One legged squats

21 Double Unders

20m Run

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