Min, Bass & Pam @ CF Long Beach

1) OH Squat 3x5, 3x3, 3x1


2) 9-15-21


200M Farmers Walk (ahap)
GHD Sit ups
Ring Dips
Supine Ring Pull ups

Vira and His Boys in Fiji

AMRAP 20:



8ea arm DB Hang Power Snatch+OHS 20/10kg
12 Box Jumps
16 OH Sit ups (use DB)

2010 CrossFit Games WOD 2

Min & Bass after the WOD @ CF Balboa

Hellin'

1200M Run

63 KBS 24/16kg
36 Pull Ups
800M Run
42 KBS
24 Pull Ups
400M run
21 KBS
12 Pull Ups

"Todays preparation determines tomorrow's achievement."

Front Squat 3/3/3/3/3 (4010)



Complete 4 rounds of:


8 Power Clean 80/50kg
Row 250 meters

Amanda

In Honor of Amanda Miller 

July 16, 1985- April 23, 2010

Amanda Miller at the 2009 CrossFit Games - video [wmv] [mov] Amanda

9-7-5
Muscle ups
Squat Snatch 60/30kg


Max Burpee Box Jumps in 5mins

(MOD) 2010 CrossFit Games WOD 4

"A great pleasure in life is doing what people say you cannot do."

What is Crossfit?
WMV MOV

5 Rounds For Time:



7 Deadlift 100/70kg
200M Run
14 Pistol Squats
21 Dubs

Rest Day

Rest Day