CrossFit Rx

Clean and Jerk 1-1-1-1-1-1-1 reps

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HQ Rest Day

“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

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Run 5 K

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Mark’s Daily Apple has a “Grain Relapse” to reiterate that there is absolutely no reason to eat grains. In this article he addresses the arguments,

“You need the fiber!”
“You need the vitamins and minerals!”
“But it forms the foundation of the governmental food pyramid!”

Everyone really should read this, print this out and put it up in their kitchens…

.

“The Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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HQ Rest Day

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

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Mark’s Daily Apple shares the horrifying news that the American Academy of Family Physicians has recently partnered with The Coca-Cola Company. An excerpt:

Here’s the gist. The aforementioned Academy of Family Physicians recently partnered with The Coca-Cola Company (peddler of Coke, Sprite, Fanta and tricked up sugar-, I mean vitaminwater and POWERADE), to help “educate consumers about the role their products can play in a healthy, active lifestyle.” Yes, do the double take….  Now sit with it. Is it burning your brain yet?

Read the entire article here

Pull-Up Ladder

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

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“CrossFit Total“

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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HQ Rest Day

Fall back, changing time
The nearly-full moon glowing
An early nightfall