WOD 2015-12-20

Hero-Workout: "Coffey" (FT: Run, Back Squats, Bench Presses, Muscle-up)

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The Strict Muscle-up

Video on the Strict Muscle-up

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Nasty Girls V2

3 Rounds for Time: 50 Pistols (alternating) 7 Muscle-ups 10 Hang Power Cleans (m: 175 lbs, f: 115 lbs)

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Palmer

5 Rounds for Time: 2 Deadlifts (m: 160 kg, f: 105 kg) 3 Muscle-ups 10 Pull-ups 15 Box Jumps (m: 24″, f: 20″) About Palmer: PTE Palmer was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010. Released 2010/06/21

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Edwards

10 Rounds for Time: 5 Muscle-ups 10 Medball Slams 15 Burpees 20 Squats About Edwards: 30 year old LCPL Edwards was serving with the Sydney-based 2nd Commando Regiment when he was killed in an operational training accident at Cultana Range, South Australia on 20 October 2009. Released 2009/10/20

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WOD 2015-03-14

Workout: CrossFit Open 15.3 (AMRAP in 14 min: Muscle-ups, Wall Balls, Double Unders)

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15.3

AMRAP in 14 Minutes: 7 Muscle-ups 50 Wall Balls (m: 20 lbs/10 ft, f: 14 lbs/9 ft) 100 Double Unders Tiebreak: Note time at the end of each set of Double Unders. CrossFit Games ScoreCard for 15.3

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Tom

AMRAP in 25 Minutes: 7 Muscle-ups 11 Thrusters (m: 155 lbs, f: 105 lbs) 14 Toes to Bar About Tom: U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, AK, died on October […]

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14.4

AMRAP in 14 Minutes: 60 Calories Row 50 Toes to Bar 40 Wall Balls (m: 20 lbs / 10′, f: 14 lbs / 9′) 30 Cleans (m: 135 lbs, f: 95 lbs) 20 Muscle-ups CrossFit Games ScoreCard for 14.4

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