New Species Crossfit http://www.unleashtheevolution.com Wed, 08 Sep 2010 01:28:18 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Copyright © New Species Crossfit 2010 crossfitns@gmail.com (New Species Crossfit) crossfitns@gmail.com (New Species Crossfit) posts New Species Crossfit New Species Crossfit crossfitns@gmail.com No no http://www.crossfittest.com/wp-content/plugins/podpress/images/powered_by_podpress.jpg New Species Crossfit http://www.unleashtheevolution.com 144 144 REST DAY!! http://www.unleashtheevolution.com/?p=1556 http://www.unleashtheevolution.com/?p=1556#comments Wed, 08 Sep 2010 01:28:18 +0000 admin http://www.unleashtheevolution.com/?p=1556 http://www.unleashtheevolution.com/?feed=rss2&p=1556 0 9.7.10 http://www.unleashtheevolution.com/?p=1555 http://www.unleashtheevolution.com/?p=1555#comments Tue, 07 Sep 2010 00:33:36 +0000 admin http://www.unleashtheevolution.com/?p=1555 Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

]]> http://www.unleashtheevolution.com/?feed=rss2&p=1555 0 9.6.10 http://www.unleashtheevolution.com/?p=1554 http://www.unleashtheevolution.com/?p=1554#comments Tue, 07 Sep 2010 00:33:00 +0000 admin http://www.unleashtheevolution.com/?p=1554 Overhead Squat 3-3-3-3-3 reps

]]> http://www.unleashtheevolution.com/?feed=rss2&p=1554 0 9.5.10 http://www.unleashtheevolution.com/?p=1553 http://www.unleashtheevolution.com/?p=1553#comments Tue, 07 Sep 2010 00:32:18 +0000 admin http://www.unleashtheevolution.com/?p=1553 “Severin”

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it.

]]> http://www.unleashtheevolution.com/?feed=rss2&p=1553 0 REST DAY!! http://www.unleashtheevolution.com/?p=1552 http://www.unleashtheevolution.com/?p=1552#comments Tue, 07 Sep 2010 00:31:30 +0000 admin http://www.unleashtheevolution.com/?p=1552 http://www.unleashtheevolution.com/?feed=rss2&p=1552 0 9.3.10 http://www.unleashtheevolution.com/?p=1551 http://www.unleashtheevolution.com/?p=1551#comments Tue, 07 Sep 2010 00:31:00 +0000 admin http://www.unleashtheevolution.com/?p=1551 “Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

]]> http://www.unleashtheevolution.com/?feed=rss2&p=1551 0 9.2.10 http://www.unleashtheevolution.com/?p=1550 http://www.unleashtheevolution.com/?p=1550#comments Tue, 07 Sep 2010 00:30:23 +0000 admin http://www.unleashtheevolution.com/?p=1550 Split Jerk 1-1-1-1-1-1-1 reps

]]> http://www.unleashtheevolution.com/?feed=rss2&p=1550 0 9.1.10 http://www.unleashtheevolution.com/?p=1549 http://www.unleashtheevolution.com/?p=1549#comments Tue, 07 Sep 2010 00:29:42 +0000 admin http://www.unleashtheevolution.com/?p=1549 Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

]]> http://www.unleashtheevolution.com/?feed=rss2&p=1549 0 REST DAY!!! http://www.unleashtheevolution.com/?p=1548 http://www.unleashtheevolution.com/?p=1548#comments Tue, 07 Sep 2010 00:28:56 +0000 admin http://www.unleashtheevolution.com/?p=1548 http://www.unleashtheevolution.com/?feed=rss2&p=1548 0 8.30.10 http://www.unleashtheevolution.com/?p=1547 http://www.unleashtheevolution.com/?p=1547#comments Tue, 07 Sep 2010 00:28:20 +0000 admin http://www.unleashtheevolution.com/?p=1547 With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

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