It’s an “F” Kind of Friday!

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CrossFit Benchmark WOD – Filthy Fifty [wmv][mov]
      
IMG_4932Chipper For Time: 
 

  • 50 Box Jumps – 24″ Box
  • 50 Jumping Pullups 
  • 50 Kettlebell Swings – 1 pood 

  • IMG_493150 Walking Lunge Steps 
  • 50 Knees-to-Elbows 
  • 50 Push Press – 45 lb. 
  • 50 Hip Extensions 
  • 50 Wall Ball Shots – 20# M/14# W
  • 50 Burpees 
  • 50 Double Unders

Compare to July 2012

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In the walking lunge leaning forward and on the toes is weaker than keeping the torso upright with weight in the front heel.

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We welcome Charles to his 1st CFF class, and John, who is a CrossFitter who has visited us several times in the past and has now moved to Flagstaff and joined our ranks!  Great to have you both!

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A warm, tropical breeze is somehow sensed around Ben today…

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Strength Focus
Sumo Deadlift -5 reps Heavy

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