MMCF - “Farmer Gone Bad”
For reps. 60 seconds per station. 3 rounds.
Station 1: Sand Bag Clean and Jerk
Farmer walk to station 2
Station 2: Tire Flips
Farmer walk to station 3
Station 3: Med Ball Clean
Farmer walk to station 4
Station 4: Decline pushups
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MMCF - Lucky 7 (This was for you Luuk — Good luck!)
2 teams; 1 round each person for time (begin your rowing as soon as your teammate in front of you finishes their row):
700m row
7 burpees
14 box jumps
21 sdhp
28 sit ups
35 wall balls
100m sprint
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HELEN
3 rounds for time:
400m run
21 kb swings
12 pull-ups
Helen WOD Demo. Post your scores
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CINDY
Complete as many rounds as possible in 20 mins.
5 pull-ups
10 push-ups
15 squats
Mini Cindy WOD Demo. Post your scores.
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You’ve got to want this!!! Great article from Rainier CrossFit.
Had a conversation the other day that got me thinking. I’m in the fitness business, not the hand holding business. I have a system that takes ordinary people and turns them into athletes. I can look our women in the eyes and remind them of that day they asked if they would be a weakling forever. Now they groan and throw up 65# on the bar for overhead squats, and they squat below parallel and rach full extension for each rep. They didn’t get there by being drug along.
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FRAN (Adrian Bozman’s Homegirl)
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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BARBARA
5 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
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On May 18th 2008 Mike and Mike did their 1st FGB at Level 1 cert training. Mike L. scored a 182 and Mike H. scored a 181 with scaled box jumps. On July 21st 2008 they did their second FGB. Mike L. scored a 287 and Mike H. a 278. Yeah, we’d say that Coach is right when he says “You can’t argue with results”.
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