Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
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Four rounds for time of:
Run 400 meters
50 Squats
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Compare to 090520.
Gilroy - garlic capital of the world!
Wednesday, July 8th – Tuesday, July 14th
It’s almost time for the 2009 CrossFit Games! We (Damon and Laura) will be leaving for California on Wednesday, July 8th and will be coming back Tuesday, July 14th.
UPDATE: It looks like the gym will be able to have normal business hours while we are at the Games! Thank you so much to Mac, Scott and Michael for filling in for us! Now, everyone be nice to your guest coaches and make sure you get in your workouts 
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-ups
Post time to comments.
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La Mar and Jason Outlaw (CFATL) tackling "Badger"
HQ Rest Day
Notice we now have a Twitter feed on the right hand navigation of this page…this is how we can keep you updated on all the goings-on at the 2009 CrossFit Games! The official CrossFit Games page will also have updates and information posted, so make sure to check there as well!
Mike sent us a picture from London!
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Compare to 090407.
Happy Birthday to Us!
Today is CrossFit Rx’s ONE-YEAR ANNIVERSARY!
(And a happy 4th of July to everyone, too!)
“Badger“
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
Compare to 071219.
Back on July 4, 2008 - our Grand Opening!
“Randy“
75 pound Power snatch, 75 reps for time.
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Compare to 080213.
Sara and David meet "Christine"
