Jul 18, 2011 – Overhead squat 3-2-2-1-1-1 Then: 3 Rounds for time of: 400m Run 3 Rope ascents 21 Double unders 15 GHD sit-ups 9 DB thrusters 45M/30W.

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Tuesday – 3RFT: 30 KBswings/25 WB/20 PullUps. Posted on September 5, 2011 by eric.griffith. Today starts the Nutritional Challenge, we'll get measurements .

Jun 9, 2011 – 3 RFT: 30 SDHP/30 burpees. Three rounds for time: 30 sumo deadlift high pull with kettlebell 30 burpees. Posted by Mark Ritchie at 6:00 AM .

Jun 13, 2011 – Snatch Ladder 1-2-3 & 3RFT Run, Press, Pistol, Push-Up. Started off with a snatch ladders, 3 sets of 1-2-3 reps same weight for each rep set. .

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1 hour ago – 3 RFT (1 min rest between each). 20 KBS. 10 each . 3 RFT. 200m Run. 10 KB squat Cleans (5 each arm). 10 Burpees. Posted at 12:55 PM .

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Posted at 02:32 PM in 3RFT | Permalink | Comments (0). Wednesday, March 02, 2011 . Posted at 07:16 PM in 3RFT | Permalink | Comments (0). Recent Posts .

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Jul 21, 2010 – Props go to everyone who came in and attempted Kelly yesterday. Even if you scaled the workout, there was no one who was slacking.

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Jul 14, 2011 – "3 RFT ( 500m row-21 kb swings 2 pood-12 pullups" (Time) good times. Chosen as WOD: Not yet. Girls, Boys, Gym. No GIRL results posted yet. .

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September 21, 2011. Categories: NEWS, WOD . Tags: 3 rft of: 500m row/C&J, Free Self Defense Class, park slope . Author: Head Coach . Comments: Leave a .

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Monday's Workout: 3RFT–800m run, 20KB swing, 15 jumping squat 10 hspu · Home » Blog » Monday's Workout: 3RFT–800m run, 20KB swing, 15 jumping .

May 20, 2011 – Workout, 3RFT Wall Ball, Box Jump. Not_personal_record_icon_width_25, Result, 10 mins 30 secs | Not Rx'd. Monthly_icon_width_25 .

Jun 16, 2010 – 3RFT. 55#DB Thrusters, 10 Reps 80# DB Shrugs, 10 Reps Leg Lifts, 10 . 3RFT. 140# Lat Pull Down, 10 Reps 55# DB One Leg Row, 10 Reps .

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