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"Freddy's Revenge"
CF Warm-upx 3
Complete 5 rounds for time:
5 reps of Locking out weight overhead (shoulder press, Push Press, Push Jerk, etc)
10 Burpees
then
500m Row for time
Post your times to comments
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Compare yourself to the guys in the video, including 2008 Crossfit Games Champ Jason Kailipa.
Freddy's Revenge WOD video [wmv] [mov]
"Body Up and Down"
CF Warm-up x 3
Using 70% of Max Shoulder Press weight,complete rep set for time of:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Pull-up
Back squat
Shoulder Press/Push Press/Push Jerk (get it overhead anyway)
Dead Lift
Post time to comments
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Kipping Pullup Concepts...[ wmv]
Back Squat (aka Squat)...[mpg]
Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]
Deadlift Anatomy, Mark Rippetoe...[wmv][mov]
Rest Day Workout
50 Medicine ball up and overs
Thats clean the ball, toss up over the pull-up bar, catch on the other side, and touch the floor with the ball and repeat.
50 times over the bar for time:
"Run Row Squat"
CF Warm-upx 3
Complete 3 rounds for time of:
400m Run
21 reps of Renegade Row (35#DB, or scaled)
12 reps Front Squat (135#, 75#)
Post time to comments
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"3 ladders"
CF Warm-upx 3
Complete 3 rounds for time of:
20 Pull-ups
30 Kettle Bell Swings (55#, 35#)
40 Box Jumps (24", 20")
50 Wall Ball (20#@10', 15#@8')
Post time to comments:
"Oh my ass and abs!"
CF Warm-upx 3
Complete for time:
1 rep =
Push Press and hold. 1 Lunge with Lt Leg then with Rt Leg. Bring weight to shoulders, then....
Push Jerk and hold. 1 Lunge with Lt Leg then with Rt Leg.
(95#, 45#)
5 rounds of:
5 Reps
15 Knees to Elbows
Post time to comments:
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Push Press... [wmv][mov]
Push Jerk...[wmv][mov]
Walking Lunges...[wmv][mov]
Knees to Elbows Demo...[mov][wmv]
Rest Day Workout
For Time:
25-20-15-10-5 Body Weight Deadlift
5-10-15-20-25 Wall Ball
Post time to comments
"Deadly Core.........Burp!"
CF Warm-upx 3
Complete for time:
100 reps Dead-lift (BW men, 75% BW women)
100 reps Overhead Squat (45# men, 15# women)
20 reps Burpees
50 reps Dead-lift
50 reps Overhead Squat
20 reps Burpees
25 reps Dead-lift
25 reps Overhead Squat
20 reps Burpees
Post time to comments:
"Over Head Squats"
CF Warm-upx 3
Complete the rep set with maximum weight on each:
3-3-3-3-3-3-3
Post weights to comments
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Overhead Squat... [wmv]
