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Friday August 20, 2010

Hero WOD:7RFT

"The Seven"

7 HSPU

7 Thruster 135/95

7 KTE

7 DL 245/185

7 Burpees

7 KBS 70/55

7 Pull-ups

Saturday August 21, 2010

WOD:3RFT

"Fight Gone Bad"

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Scale L1:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

Scale L2:
Three rounds of:
Wall-ball, 6-10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv

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