Almost a Fran

For time:
21-15-9
Wall Ball shots-20 lbs (12 lbs)
Kipping pull-ups

Post time to comments.

Brent back squatting for a Crossfit Total. Notice the depth (the crease of the hip is below the patella)–good lift!

“The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur.”
Vince Lombardi

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75 Power snatches (45#) for technique

Post what you learned to comments

Torrey working on stance and motion drills. Crossfit transfers skills directly to and from wrestling.

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“The harder I practice, the luckier I get.”

- Gary Player

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Run 2 miles
5-100 yard hill sprints

Post time for run and variance in hill sprints to comments.

Brent rock climbing in Colorado

AMRAP (:12)

3 pull ups
6 push ups
9 squats

Torrey 9 rounds

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“Success isn’t something that just happens – success is learned, success is practiced and then it is shared.”
– Sparky Anderson

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Shoulder Press 3-3-3-3-3 reps

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Kathy finishing strong on a 50 kg snatch

Finishing the Extension, Mike Burgener – video [wmv] [mov]

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“A person is a success if he gets up in the morning and gets to bed at night and in between does what he wants to do.”

Bob Dylan

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Run 1 mile
Two minutes of each:
Row
30 (15) pound Dumbbell thrusters
20 (12) pound Medicine ball cleans
Double-unders (single unders)
Pull-ups (jumping)

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

Fountain Middle School Wrestling Team
2nd in the Regionals with only 7 of 22 weights
Enlarge image

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“It’s easy to have faith in yourself and have discipline when you’re a winner, when you’re number one. What you got to have is faith and discipline when you’re not a winner.”
Vince Lombardi

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Beginners

For time:

75 squats
5 pull ups
50 squats
10 pull ups
25 squats
15 pull ups
10 squats
20 pull ups

Derek Huntsman, Coach Rosselle, Dan Suriani (4th in the Colorado State Wrestling meet)

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Post thoughts or times to comments.

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“People with integrity do what they say they are going to do. Others have excuses.”
Dr. Laura Schlessinger

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Rest Day

Jess’ rock bottom squat.

“Whether you think you can or you can’t—you’re right” Henry Ford

Post thoughts to comments.

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As many rounds as possible (AMRAP):

100 yard sprint
3 Pull-ups
6 Push-ups
9 Squats

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Jess W. –5 rounds + (100, 3 pull ups, 2 push ups)

Simon finishing an 800 strong!

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“The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing.”

- Albert Einstein

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Mike G on Butterfly Pull-ups – video [wmv ] [mov ]

Post thoughts Comments.

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