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WOD – Saturday, July 11, 2009


WOD – Saturday, July 11, 2009

Andy’s Revenge

9 Body Weight Squat Cleans
15 Ring Dips
21 2-Pood KB Swings

15 Body Weight Squat Cleans
15 Ring Dips
15 2-Pood KB Swings

21 Body Weight Squat Cleans
15 Ring Dips
9 2-Pood KB Swings

Post time and load to comments.

Compare to May 11, 2009 [prevpost=1185]


Trudy jumping the bar up aggressively.



Swinging/Kipping  Pull-UP Clinic

will be 7:30PM Thursday July 23rd & Friday July 30th

email us or post on the forum to let us know if you can attend.  If you’d like to attend but this time doesn’t work then let us know and suggest another time or 3 so i can potentially move it or have 2 classes.

– Andy

Crossfit Games 2009

Follow the games updates on Twitter

So far, Northwest Crossfit is in the lead of the affiliate challenge.

Some guy compiled the reported times/lifts data for the top competitors and has predicted their rankings:


1) Catie Matter
2) Gillian Mounsey
3) Charity Vale
4) Michelle View(sp.)
5) Kim Ball


1) Chris Spealler
2) Josh Everitt
3) Mike G. (CF Atlanata!)
4)  Rob Orlando
5) Pat Barber

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